WOD: Saturday, January 20th, 2024
Warm-up: Group Dynamic
- Med-Ball Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of MB Squats
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- (9/7) Calorie Row OR Bike
- 3 Clusters (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: AMRAP Repeats
AMRAP x 7 Minutes
- Buy In: (30/21) Calorie Row OR (21/15) Calorie Bike
-In remaining time AMRAP of:
- 8 Toes to Bar
- 4 Clusters (115/85)
-Rest :90s-
AMRAP x 7 Minutes
- Buy In: (30/21) Calorie Row OR (21/15) Calorie Bike
-In remaining time AMRAP of:
- 6 Toes to Bar
- 3 Clusters (135/95)
-Rest :90s-
AMRAP x 7 Minutes
- Buy In: (30/21) Calorie Row OR (21/15) Calorie Bike
-In remaining time AMRAP of:
- 4 Toes to Bar
- 2 Clusters (155/105)
*CRX: (135/95) (155/105) (185/125)
*3 Separate scores – Rounds + Reps for each AMRAP
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Cardio Option: AMRAP Repeats
AMRAP x 7 Minutes
- Buy In: (30/21) Calorie Row OR (21/15) Calorie Bike
-In remaining time AMRAP of:
- 8 Toes to Bar
- 12 Med-Ball Squat Cleans (20/14)
-Rest :90s-
AMRAP x 7 Minutes
- Buy In: (30/21) Calorie Row OR (21/15) Calorie Bike
-In remaining time AMRAP of:
- 6 Toes to Bar
- 8 Med-Ball Squat Cleans (20/14)
-Rest :90s-
AMRAP x 7 Minutes
- Buy In: (30/21) Calorie Row OR (21/15) Calorie Bike
-In remaining time AMRAP of:
- 4 Toes to Bar
- 4 Med-Ball Squat Cleans (20/14)
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Strength: Bench Press
- Establish a 1 Rep Max
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Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 20 Kick the Ceilings
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