WOD: Sunday, December 29th, 2024

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 4 Rounds (12 Min Cap) 

• 250 M Row / 200 M Run / 600 M Bike 
• 2 Strict press – Push Press – Push Jerk 
• 5 Slow Knee Raises

*After 2 rounds just warm up the push press and push jerk

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Workout: AMRAP Repeats 

AMRAP x 6 Minutes 

Buy in: 500 M Row / 400 M Run / 1200 M Bike 

-in remaining time AMRAP of:

• 5 Strict Press (95/65) 
• 7 Toes to Bar 

-Rest :90s- 

AMRAP x 6 Minutes 

Buy in: 500 M Row / 400 M Run / 1200 M Bike 

-in remaining time AMRAP of:

• 5 Push Press (115/85) 
• 7 Toes to Bar 

-Rest :90s- 

AMRAP x 6 Minutes 

Buy in: 500 M Row / 400 M Run / 1200 M Bike 

-in remaining time AMRAP of:

• 5 Push Jerk (135/95)
• 7 Toes to Bar 

*3 Separate scores:

• Rounds + Reps for each AMRAP 

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Cardio Option: AMRAP Repeats 

AMRAP x 6 Minutes 

Buy in: 500 M Row / 400 M Run / 1200 M Bike 

-in remaining time AMRAP of:

• 5 DB Strict Press (50/35) *per side
• 7 Toes to Bar 

-Rest :90s- 

AMRAP x 6 Minutes 

Buy in: 500 M Row / 400 M Run / 1200 M Bike 

-in remaining time AMRAP of:

• 5 DB Push Press (50/35) *per side
• 7 Toes to Bar 

-Rest :90s- 

AMRAP x 6 Minutes 

Buy in: 500 M Row / 400 M Run / 1200 M Bike 

-in remaining time AMRAP of:

• 5 DB Push Jerk (50/35) *per side
• 7 Toes to Bar 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold