WOD: Tuesday, November 19th, 2024

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Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Squat Cleans (ascending weights) 
  • :10s Chin over bar hold 

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Workout: 3 Intervals (4 Min ON / 2 Min OFF) 

AMRAP x 4 Minutes 

  • (20/16) Calorie Row/Ski OR (16/12) Calorie Bike
  • 10 Pull Ups 

-in remaining time complete:

  • Max Squat Cleans (115/85) 

-Rest 2 Min-

AMRAP x 4 Minutes 

  • (20/16) Calorie Row/Ski OR (16/12) Calorie Bike
  • 10 Pull Ups 

-in remaining time complete:

  • Max Squat Cleans (135/95) 

-Rest 2 Min-

AMRAP x 4 Minutes 

  • (20/16) Calorie Row/Ski OR (16/12) Calorie Bike
  • 10 Pull Ups 

-in remaining time complete:

  • Max Squat Cleans (155/105) 

*RX+: 10 Chest to Bar / (135/95)(155/105)(185/115) 

*CRX: 5 BMU/RMU / (155/105)(185/115)(205/125) 

*3 Scores: Total # of squat cleans per interval

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Cardio Option: 3 Intervals (4 Min ON / 2 Min OFF) 

AMRAP x 4 Minutes 

  • (20/16) Calorie Row/Ski OR (16/12) Calorie Bike
  • 10 Pull Ups 

-in remaining time complete:

  • Max Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

  • 15 Long Sit Ups 
  • :30s Hollow Hold