WOD: Tuesday, October 22nd, 2024
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: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Power Cleans (ascending weights)
- :10s Wall Facing Handstand Hold OR Plank on hands
——————————————————————————————————–
Workout: For Time
1 Round
- 4 Wall Walks
- 16 Power Cleans (115/85)
- 400 Meter Run
-into-
2 Rounds
- 2 Wall Walks
- 8 Power Cleans (135/95)
- 200 Meter Run
-into-
4 Rounds
- 1 Wall Walk
- 4 Power Cleans (155/105)
- 100 Meter Run (back stairs)
*CRX Weights: (135/95) (155/105) (185/125) (same reps)
*Wall Walk Scaling Options:
- Scale Reps OR Distance
- Plyo Box Wall Walks (8-4-4-2-2-2-2)
——————————————————————————————————–
Cardio Option: For Time
1 Round
- 4 Wall Walks
- 24 Rage Balls (20/15)
- 400 Meter Run
-into-
2 Rounds
- 2 Wall Walks
- 12 Rage Balls (20/15)
- 200 Meter Run
-into-
4 Rounds
- 1 Wall Walk
- 6 Rage Balls (20/15)
- 100 Meter Run (back stairs)
——————————————————————————————————–
Core: 4 Rounds
- 30 Bicycle Crunches
- :30s Side Plank (per side)
There are currently no active social stickers.