WOD: Tuesday, June 24th, 2025

Posted by & filed under .

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Couch Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike/Runner
  • 5 Front Squats (ascending weights) 
  • :10s Chin Over Bar Hold 

——————————————————————————————————–

Workout: For Time 

1 Round

  • (36/24) Cal Row/Ski OR (24/18) Cal Bike/Runner
  • 18 Front Squats (95/65) 
  • 12 Strict Pull Ups 

-into-

2 Rounds 

  • (18/12) Cal Row/Ski OR (12/9) Cal Bike/Runner
  • 9 Front Squats (115/85)
  • 6 Strict Pull Ups 

-into-

3 Rounds 

  • (12/8) Cal Row/Ski OR (8/6) Cal Bike/Runner
  • 6 Front Squats (135/95) 
  • 4 Strict Pull Ups 

*RX+: (115/85) / (135/95) / (155/105) (same reps as RX)

*CRX: 12 Reps (135/95) / 6 Reps (155/105) / 4 Reps (185/115) 

——————————————————————————————————–

Cardio Option: For Time 

1 Round

  • (36/24) Cal Row/Ski OR (24/18) Cal Bike/Runner
  • 24 DB/KB Goblet Squats (50/35)(24K/16K) 
  • 12 Strict Pull Ups 

-into-

2 Rounds 

  • (18/12) Cal Row/Ski OR (12/9) Cal Bike/Runner
  • 12 DB/KB Goblet Squats (50/35)(24K/16K) 
  • 6 Strict Pull Ups 

-into-

3 Rounds 

  • (12/8) Cal Row/Ski OR (8/6) Cal Bike/Runner
  • 8 DB/KB Goblet Squats (50/35)(24K/16K) 
  • 4 Strict Pull Ups 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold