WOD: Monday, December 16th, 2024

Posted by & filed under .

Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • Bottom of squat hold – :10s of plate squats  
  • Couch Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Front Squat (17 Minutes) 

  • Sets 1 and 2: 5 Reps each at 65% of 1RM 
  • Sets 3 and 4: 3 Reps each at 75% of 1RM 

*Make sure you rest between sets 

*Focus on bracing your core 

——————————————————————————————————–

Workout: For Time 

  • Buy in: 1000 Meter Row OR 2400 Meter Bike 

-Then-

15 – 12 – 9 – 6 

  • Thrusters (95/65) 
  • Pull Ups 

-Then-

  • Buy Out: 1000 Meter Row OR 2400 Meter Bike 

*CRX: Bar/Ring Muscle Ups (5-4-3-2) 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy in: 1000 Meter Row OR 2400 Meter Bike 

-Then-

15 – 12 – 9 – 6 

  • Atomic Sit Ups (25/15) 
  • Pull Ups 

-Then-

  • Buy Out: 1000 Meter Row OR 2400 Meter Bike 

——————————————————————————————————–

Core: 4 Rounds 

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