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 

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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

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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) 

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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) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches
  • :30s Side Plank (per side)