WOD: Friday, December 27th, 2024

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Strict Press (17 Minutes) 

  • Sets 1 and 2: 3 Reps each @80% of 1RM 
  • Sets 3 and 4: 3 Reps each @85% of 1RM 

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Workout: For Time 

3 Rounds 

  • 8 Power Snatches (95/65) 
  • 32 Double Unders 
  • 8 Pull Ups 

-Then-

  • 1000 Meter Row / 800 M Run / 2400 M Bike 

-Then-

3 Rounds 

  • 8 Pull Ups 
  • 32 Double Unders 
  • 8 Power Snatches (95/65) 

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Cardio Option: For Time 

3 Rounds 

  • 16 Alt DB Snatches (50/35) 
  • 32 Double Unders 
  • 8 Pull Ups 

-Then-

  • 1000 Meter Row / 800 M Run / 2400 M Bike 

-Then-

3 Rounds 

  • 8 Pull Ups 
  • 32 Double Unders 
  • 16 Alt DB Snatches (50/35) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions