WOD: Wednesday, December 31st, 2025 (7:15, 8:30, 9:30 ONLY)

Posted by & filed under .

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Hang Power Cleans (ascending weights) 

——————————————————————————————————–

Workout: For Time 

  • Buy in: 25 Calorie Row/Bike/Runner/Ski 

-Then-

10-9-8-7-6-5-4-3-2-1 Reps of: 

  • Hang Power Cleans (115/85) 
  • DB Box Step Overs (50/35)(24”/20”) 

-Then-

  • Buy out: 26 Calorie Row/Bike/Runner/Ski 

*RX+: HPC (135/95) / *CRX: HPC (155/105) 

*DB must be held at your side in the suitcase position only

——————————————————————————————————–

Cardio Option: For Time 

  • Buy in: 25 Calorie Row/Bike/Runner/Ski 

-Then-

20-18-16-14-12-10-8-6-4-2

  • Russian KB Swings (24K/16K)

10-9-8-7-6-5-4-3-2-1 Reps of: 

  • DB Box Step Overs (50/35)(24”/20”) 

-Then-

  • Buy out: 26 Calorie Row/Bike/Runner/Ski 

——————————————————————————————————–

Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold