WOD: Tuesday, January 23rd, 2024

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row OR Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • :10s Chin over bar hold OR Ring Row Hold 

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Workout: For Time 

  • (40/30) Calorie Row OR (30/21) Calorie Bike 

-Into-

4 – 8 – 12 – 16 

  • Shoulder to Overhead (135/95) 

2 – 2 – 2 – 2

  • Rope Climbs 

-Then-

  • (40/30) Calorie Row OR (30/21) Calorie Bike 

-Into-

16 – 12 – 8 – 4 

  • Shoulder to Overhead (135/95) 

2 – 2 – 2 – 2

  • Rope Climbs 

*Should be able to complete 4-6 Reps at a time on BB 

*Rope Climb Scaling Options:

  • Scale Reps (1 per round) or DIstance 
  • Rope Ascents (4-4-4-4) 
  • Strict Pull Ups (6-6-6-6) 

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Cardio Option: For Time 

  • (40/30) Calorie Row OR (30/21) Calorie Bike 

-Into-

4 – 8 – 12 – 16 

  • DB Shoulder to Overhead (50/35) *per side

2 – 2 – 2 – 2

  • Rope Climbs 

-Then-

  • (40/30) Calorie Row OR (30/21) Calorie Bike 

-Into-

16 – 12 – 8 – 4 

  • DB Shoulder to Overhead (50/35) *per side

2 – 2 – 2 – 2

  • Rope Climbs 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB SIde Bends (50/35)