WOD: Monday, November 25th, 2024

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
  • Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Strength-Endurance: EMOM x 10 Minutes 

  • Odd Min: 7 Bar Facing Burpees 
  • Even Min: 5 Touch N’ Go Power Cleans 

*RX: 5 (115/85), RX+: 5 (135/95), CRX: 3 (185/115) 

*Intent is to work on barbell cycling under fatigue

*Make sure you pick a weight that allows you to stay unbroken 

——————————————————————————————————–

Workout: AMRAP x 16 Minutes 

  • (16/12) Calorie Row/Ski OR (12/8) Calorie Bike 
  • 12 DB Push Press (50/35) *6 per side 
  • 2 Rope Climbs 

*Every 4 Minutes (not including 0:00) complete:

  • Run to the end of the driveway

*RX+: DB Weight (70/50) OR Legless Rope Climbs

*CRX: DB Weight (70/50) AND Legless Rope Climbs

*One Score: total # of rounds + reps completed

*Rope Climb Scaling Options:

  • Scale Reps or Distance on rope
  • Rope Ascents (4 Reps) 
  • Strict Pull Ups (6 Reps) 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)