WOD: Saturday, December 14th, 2024

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Warm-up: Group Dynamic

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s MB Squat Hold – :10s of MB Squats 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Row / 100 M Run / 300 M Bike 
  • 3 Front Squats (ascending weights) 
  • :15s Hollow Hold 

*Front Squats come from the ground 

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Workout: For Time 

  • 1000 Meter Row / 800 M Run / 2400 Meter Bike 
  • 20 Front Squats (155/105) 
  • 40 Weighted Ab-Mat Sit Ups (20/14) 
  • 60 Alt DB lunges (50/35) 
  • 40 Weighted Ab-Mat Sit Ups (20/14) 
  • 20 Front Squats (155/105) 
  • 1000 Meter Row / 800 M Run / 2400 Meter Bike 

*DB must be held in the suitcase position – can switch your arms any time

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Cardio Option: For Time 

  • 1000 Meter Row / 800 M Run / 2400 Meter Bike 
  • 40 Med-Ball Jump Squats (20/14) 
  • 40 Weighted Ab-Mat Sit Ups (20/14) 
  • 60 Alt DB lunges (50/35) 
  • 40 Weighted Ab-Mat Sit Ups (20/14) 
  • 40 Med-Ball Jump Squats (20/14) 
  • 1000 Meter Row / 800 M Run / 2400 Meter Bike 

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Accessory Work: Bench Press

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 2RM 
  • Sets 3 and 4: 5 Reps each at 70% of 2RM 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings