WOD: Tuesday, July 15th, 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 

  • (12/9) Calorie Row/Bike/Ski
  • 5 Push Press (ascending weights) 

——————————————————————————————————–

Workout: For Time 

  • (32/24) Calorie Row/Ski OR (24/18) Cal Bike

-into-

3 Rounds 

  • 12 High Plank Step Ups (45) 
  • 8 Push Press (115/85) 

-Then-

  • (32/24) Calorie Row/Ski OR (24/18) Cal Bike

-into-

3 Rounds 

  • 8 Push Press (115/85) 
  • 12 High Plank Step Ups (45) 

——————————————————————————————————–

Cardio Option: For Time 

For Time 

  • (32/24) Calorie Row/Ski OR (24/18) Cal Bike

-into-

3 Rounds 

  • 12 High Plank Step Ups (45) 
  • 8 DB Push Press (50/35) *8 per side

-Then-

  • (32/24) Calorie Row/Ski OR (24/18) Cal Bike

-into-

3 Rounds 

  • 8 DB Push Press (50/35) *8 per side
  • 12 High Plank Step Ups (45)

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks
  • :30s 6-inch Hold