WOD: Thursday, November 6th, 2025

Posted by & filed under .

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups -5-4-3-2-1 Reps 
  • Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row/Ski OR 300 M Bike 
  • 3 Power Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: For Time 

  • 1000 Meter Row/Ski OR 2400 M Bike 
  • 45 Ab-Mat Sit Ups 
  • 15 Power Cleans (95/65) 
  • 30 Toes to Bar 
  • 15 Power Cleans (115/85) 
  • 15 V-Ups 
  • 15 Power Cleans (135/95) 
  • 1000 Meter Row/Ski OR 2400 M Bike 

*RX+: (115/85) (135/95) (155/105) (RX Reps) 

*CRX: (135/95) (155/105) (185/115) (10-10-10 Reps) 

——————————————————————————————————–

Cardio Option: For Time 

  • 1000 Meter Row/Ski OR 2400 M Bike 
  • 45 Ab-Mat Sit Ups 
  • 25 Rage Balls (20/15) 
  • 30 Toes to Bar 
  • 25 Rage Balls (20/15) 
  • 15 V-Ups 
  • 25 Rage Balls (20/15) 
  • 1000 Meter Row/Ski OR 2400 M Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations