WOD: Thursday, November 21st, 2024

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Row / 100 M Run / 300 M Bike 
  • 3 Hang Power Cleans (ascending weights) 
  • :10s Wall Facing Handstand Hold OR Plank on hands 

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Workout: For Time 

  • 500 M Row / 400 M Runner / 1200 M Bike

-Into-

1 Round 

  • 16 Hang Power Cleans (105/75) 
  • 4 Wall Walks 

-Then- 

  • 500 M Row / 400 M Runner / 1200 M Bike

-Into-

2 Rounds 

  • 8 Hang Power Cleans (115/85) 
  • 2 Wall Walks 

-Then- 

  • 500 M Row / 400 M Runner / 1200 M Bike

-Into-

4 Rounds

  • 4 Hang Power Cleans (135/95) 
  • 1 Wall Walk 

*RX+ Weights: (135/95)(155/105)(185/115)

*CRX: Same weights as RX+ / *Wall Walk Complex

*WALL WALK COMPLEX:

  • 1 Rep = 1 Wall Walk + 1 Wall Facing HSPU 

*Wall Walk Scaling Options: 

  • Scale Reps OR Distance 
  • Plyo Box Wall Walks (8, 4, 2 Reps) 

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Cardio Option: For Time 

  • 500 M Row / 400 M Runner / 1200 M Bike

-Into-

1 Round 

  • 24 Russian KB Swings (24K/16K)
  • 4 Wall Walks 

-Then- 

  • 500 M Row / 400 M Runner / 1200 M Bike

-Into-

2 Rounds 

  • 12 Russian KB Swings (24K/16K)
  • 2 Wall Walks 

-Then- 

  • 500 M Row / 400 M Runner / 1200 M Bike

-Into-

4 Rounds

  • 6 Russian KB Swings (24K/16K)
  • 1 Wall Walk 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations