WOD: Sunday, January 19th, 2025

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • 1 Minute Row / Bike / Runner 
  • 5 Hang Power Cleans (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

  • 500 Meter Row / 400 M Run / 1200 M Bike 

-into- 

30 – 24 – 18 

  • Weighted Ab-Mat Sit Ups (20/14) 

15 – 12 – 9  

  • Hang Power Cleans (115/85) 

-Then- 

  • 500 Meter Row / 400 M Run / 1200 M Bike 

-into- 

18 – 24 – 30 

  • Weighted Ab-Mat Sit Ups (20/14) 

9 – 12 – 15 

  • Hang Power Cleans (115/85) 

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Cardio Option: For Time 

  • 500 Meter Row / 400 M Run / 1200 M Bike 

-into- 

30 – 24 – 18 

  • Weighted Ab-Mat Sit Ups (20/14) 
  • Russian KB Swings (24K/16K) 

-Then- 

  • 500 Meter Row / 400 M Run / 1200 M Bike 

-into- 

18 – 24 – 30 

  • Weighted Ab-Mat Sit Ups (20/14) 
  • Russian KB Swings (24K/16K) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations