WOD: Sunday, January 14th, 2024

Posted by & filed under .

Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on Hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 9 Minute EMOM 

  • Min1: :45s Row/Bike/Runner/Ski 
  • Min2: 5 Shoulder to Overhead (ascending weights) 
  • Min3: :20s Plank on Hands + 5 Push Ups 

——————————————————————————————————–

Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Shoulder to Overhead (115/85)
  • Station2: Max Lateral Pogo Burpees 
  • Station3: Max Med-Ball Push Press (20/14) 
  • Station4: Max Calorie Row/Bike/Runner/Ski
  • Station5: Rest 

*3 Scores – Reps accumulated across all 4 stations per Interval 

——————————————————————————————————–

Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max DB Shoulder to Overhead (50/35)
  • Station2: Max Lateral Pogo Burpees Over DB
  • Station3: Max Med-Ball Push Press (20/14) 
  • Station4: Max Calorie Row/Bike/Runner/Ski
  • Station5: Rest 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations