WOD: Monday, October 19th, 2026

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, up-downs 
  • Couch Stretch – 1 Min per side 

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Strength: Make-Up Day (17 Minutes) 

  • Establish a 1 Rep Max 

*Pick one of the three movements from this cycle 

*Front Squat / Clean / Jerk 

*Last chance to hit a PR on one of the 3! 

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Workout: AMRAP + For Time 

Part A: AMRAP x 12 Minutes 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 12 Wall Balls (20/14) 
  • 4 Hang Power Cleans (155/105) 

-Rest 2 Minutes-

Part B: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike 

*Two Scores:

  • Rounds + Reps for Part A 
  • Time for Part B 

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Cardio Option: AMRAP + For Time 

Part A: AMRAP x 12 Minutes 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 12 Wall Balls (20/14) 
  • 8 Russian KB Swings (24K/16K) 

-Rest 2 Minutes-

Part B: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)