WOD: Tuesday, November 26th, 2024

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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 

  • 250 Meter Row OR 500 Meter Bike 
  • 3 Hang Power Snatches (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

  • 750 Meter Row OR 1500 Meter Bike 

-Into-

2 Rounds 

  • 15 Toes to Bar 
  • 9 Hang Power Snatches (95/65) 

-Then-

  • 500 Meter Row OR 1000 Meter Bike 

-Into-

2 Rounds 

  • 12 Toes to Bar 
  • 6 Hang Power Snatches (105/75)

-Then-

  • 250 Meter Row OR 500 Meter Bike 

-Into-

2 Rounds 

  • 9 Toes to Bar 
  • 3 Hang Power Snatches (115/85) 

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Cardio Option: For Time 

  • 750 Meter Row OR 1500 Meter Bike 

-Into-

2 Rounds 

  • 15 Toes to Bar 
  • 15 American KB Swings (24K/16K)

-Then-

  • 500 Meter Row OR 1000 Meter Bike 

-Into-

2 Rounds 

  • 12 Toes to Bar 
  • 12 American KB Swings (24K/16K)

-Then-

  • 250 Meter Row OR 500 Meter Bike 

-Into-

2 Rounds 

  • 9 Toes to Bar 
  • 9 American KB Swings (24K/16K)

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold