WOD: Tuesday, August 19th, 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 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 5 Shoulder to Overhead (ascending weights) 
  • :15s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: 2 intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 7 Shoulder to Overhead (135/95) 
  • 35 Double Unders 
  • 7 Toes to Bar 

-Rest 2 Minutes and Repeat- 

*CRX: 5 Shoulder to Overhead (185/115) 

Four Scores:

  • One for each set of max calories 
  • Rounds + Reps for each AMRAP 

——————————————————————————————————–

Cardio Option: 2 intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 7 Double DB Shoulder To Overhead (50/35) 
  • 35 Double Unders 
  • 7 Toes to Bar 

-Rest 2 Minutes and Repeat- 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold