WOD: Tuesday, October 15th, 2024

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder taps 
• Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

• 250 Meter Row OR 500 Meter Bike 
• 5 Hang Power Cleans (ascending weights) 

——————————————————————————————————–

Workout: AMRAP Repeats 

AMRAP x 5 Minutes

• Buy In: 500 Meter Row OR 1200 Meter Bike 

-in remaining time complete:

• Max Burpees to a target (pull up bar) 

-Rest 2 Minutes-

AMRAP x 5 Minutes 

• Buy In: 500 Meter Row OR 1200 Meter Bike 

-in remaining time complete:

• Max Hang Power Cleans (135/95) 

-Rest 2 Minutes-

AMRAP x 10 Minutes

• Buy In: 1000 Meter Row OR 2400 Meter Bike 

-in remaining time complete an AMRAP of:

• 5 Burpees to a target (pull up bar) 
• 5 Hang Power Cleans (135/95) 

*3 Separate scores:

• Total Reps for AMRAP #1 and #2 
• Rounds + Reps for AMRAP #3 

——————————————————————————————————–

Cardio Option: AMRAP Repeats 

AMRAP x 5 Minutes

• Buy In: 500 Meter Row OR 1200 Meter Bike 

-in remaining time complete:

• Max Burpees to a target (pull up bar) 

-Rest 2 Minutes-

AMRAP x 5 Minutes 

• Buy In: 500 Meter Row OR 1200 Meter Bike 

-in remaining time complete:

• Max Russian KB Swings (24K/16K)

-Rest 2 Minutes-

AMRAP x 10 Minutes

• Buy In: 1000 Meter Row OR 2400 Meter Bike 

-in remaining time complete an AMRAP of:

• 5 Burpees to a target (pull up bar) 
• 10 Russian KB Swings (24K/16K)

——————————————————————————————————–

Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold