WOD: Saturday, January 20th, 2024

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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