WOD: Tuesday, January 20th, 202

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Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row / Runner / Bike 
  • 3 Power Cleans (ascending weights) 
  • :10s Chin Over Bar Hold 

*Sub in 1 rope climb after round 2 

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Workout: 3 intervals (7 Min ON / 2 Min OFF) 

Buy in: 500 M Row / 400 M Runner / 1200 M Bike 

-in remaining time AMRAP of: 

  • 5 Burpees over Bar 
  • 3 Power Cleans 
  • 1 Rope Climb

*INTV1: 3 PC (135/95) 

*INTV2: 3 PC (155/105) 

*INTV3: 3 PC (185/115) 

*3 Scores:

  • Rounds + Reps completed for each AMRAP 

*Rope Climb Scaling Options: 

  • Scale distance on the rope 
  • Rope Ascents (2 Reps per round) 
  • Strict Pull Ups (3 Reps per round) 

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Cardio Option: 3 intervals (7 Min ON / 2 Min OFF) 

Buy in: 500 M Row / 400 M Runner / 1200 M Bike 

-in remaining time AMRAP of: 

  • 5 Burpees over Bar 
  • Russian KB Swings (24K/16K)
  • 1 Rope Climb

*INTV1: 9 RKBS / *INTV2: 7 RKBS  / *INTV3: 5 RKBS 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold