WOD: Tuesday, January 21st, 2025

Posted by & filed under .

Warm-up: Group Dynamic

  • Glute Bridge – Hip thrust Tabata – 2 Minutes 
  • :20s Glute Bridge – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row / 100 M Runner / 300 M Bike 
  • 5 Deadlifts (ascending weights) 
  • :15s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: For Time 

  • 350 Meter Row / 300 M Runner / 900 M Bike 

-into-

2 Rounds 

  • 13 Burpees to a target (pull up bar) 
  • 11 Toes to Bar 
  • 9 Deadlifts (155/105) 

-Then-

  • 350 Meter Row / 300 M Runner / 900 M Bike 

-into-

2 Rounds 

  • 11 Burpees to a target (pull up bar) 
  • 9 Toes to Bar 
  • 7 Deadlifts (185/115) 

-Then-

  • 350 Meter Row / 300 M Runner / 900 M Bike 

-into-

2 Rounds 

  • 9 Burpees to a target (pull up bar) 
  • 7 Toes to Bar 
  • 5 Deadlifts (205/135) 

*Burpee standard is a 2 hand touch

*CRX Weights: (185/115) (225/155) (275/185) *same reps

——————————————————————————————————–

Cardio Option: For Time 

  • 350 Meter Row / 300 M Runner / 900 M Bike 

-into-

2 Rounds 

  • 13 Burpees to a target (pull up bar) 
  • 11 Toes to Bar 
  • 13 Russian KB Swings (24K/16K) 

-Then-

  • 350 Meter Row / 300 M Runner / 900 M Bike 

-into-

2 Rounds 

  • 11 Burpees to a target (pull up bar) 
  • 9 Toes to Bar 
  • 11 Russian KB Swings (24K/16K) 

-Then-

  • 350 Meter Row / 300 M Runner / 900 M Bike 

-into-

2 Rounds 

  • 9 Burpees to a target (pull up bar) 
  • 7 Toes to Bar 
  • 9 Russian KB Swings (24K/16K) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold