WOD: Tuesday, June 10th, 2025

Posted by & filed under .

Group Dynamic Warmup:

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

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Power Snatches (ascending weights) 
  • 1 Wall Walk 

——————————————————————————————————–

Workout: For Time 

4 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 3 Wall Walks 
  • 9 Power Snatches (115/85) 

-Then-

2 Rounds 

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 18 Hand Release Push Ups 
  • 18 Alt DB Snatches (50/35) 

*CRX: 6 Power Snatches (155/105) 

*Wall Walk scaling options: 

  • Scale reps or distance 
  • Plyo Box Wall Walks (6 reps per round) 
  • 1 Inchworm + 1 Push Up (6 Reps per round) 

——————————————————————————————————–

Cardio Option: For Time 

4 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 3 Wall Walks 
  • 12 Rage Balls (20/15)

-Then-

2 Rounds 

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 18 Hand Release Push Ups 
  • 18 Alt DB Snatches (50/35) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold