WOD: Tuesday, October 21st, 2025

Posted by & filed under .

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Power Snatches (ascending weights) 
  • :15s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: AMRAP x 20 Minutes 

Complete 2 Rounds of: 

  • 200 Meter Run 
  • 4 Hang Power Snatches (115/75) 
  • 8 Toes to Bar 

-Then-

Complete 2 Rounds of: 

  • 200 Meter Run
  • 8 Alternating DB Hang Snatches (50/35) 
  • 4 Toes to Bar 

*Once you complete 4 rounds you start back from the top

*CRX: 4 Hang Power Snatches (135/95) 

*One score: Total # of rounds + reps completed in 20 Minutes 

——————————————————————————————————–

Cardio Option: AMRAP x 20 Minutes 

Complete 2 Rounds of: 

  • 200 Meter Run 
  • 8 American KB Swings (24K/16K) 
  • 8 Toes to Bar 

-Then-

Complete 2 Rounds of: 

  • 200 Meter Run
  • 8 Alternating DB Snatches (50/35) 
  • 4 Toes to Bar 

*Once you complete 4 rounds you start back from the top

——————————————————————————————————–

Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)