WOD: Saturday, January 4th, 2025

Posted by & filed under .

Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of plate squats 
  • Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 250 Meter Row / 200 M Run / 600 M Bike 
  • 3 Front Squats (ascending weights) 
  • :15s Hollow Hold 

*Front squats come from the floor

——————————————————————————————————–

Workout: For Time 

  • 75 Double Unders 
  • 50 Weighted Ab-Mat Sit Ups (20/14) 
  • 25 Front Squats (155/105) 
  • 1000 Meter Row / 800 M Run / 2400 M Bike 
  • 25 Front Squats (155/105) 
  • 50 Weighted Ab-Mat Sit Ups (20/14) 
  • 75 Double Unders 

*CRX: 25 Front Squats (185/125) 

——————————————————————————————————–

Cardio Option: For Time 

  • 75 Double Unders 
  • 50 Weighted Ab-Mat Sit Ups (20/14) 
  • 50 KB/DB Goblet Squats (24K/16K)(50/35) 
  • 1000 Meter Row / 800 M Run / 2400 M Bike 
  • 50 KB/DB Goblet Squats (24K/16K)(50/35) 
  • 50 Weighted Ab-Mat Sit Ups (20/14) 
  • 75 Double Unders 

——————————————————————————————————–

Accessory Work: Bench Press

4 Sets x 5 Reps 

  • Sets 1 and 2: 3 Reps each at 85% of 2RM 
  • Sets 3 and 4: 1 Rep each at 90% of 2RM 

——————————————————————————————————–

Core: 4 Rounds 

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