WOD: Wednesday, November 19th, 2025

Posted by & filed under .

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge – :10s Hip Thrusts
  • PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Pre-Game: 3 Rounds (10 min cap) 

  • 1 Minute Row/Ski/Bike 
  • 5 Deadlifts (ascending weights) 
  • 1 Wall Walk 

——————————————————————————————————–

Workout: AMRAP x 20 Minutes 

  • 36 Double Unders 
  • 6 Deadlifts (225/155) 
  • 2 Wall Walks 

*Every 4 Minutes (NOT including 0:00) complete:

  • (12/8) Calorie Row/Ski OR (10/6) Calorie Bike 

*One score: total # of rounds + reps completed in 20 minutes 

*CRX: 2 Wall Walk Complexes: 1 WW + 1 WFHSPU = 1 Rep

*Wall Walk Scaling Options: 

  • Scale Reps OR Distance on hands 
  • Plyo Box Wall Walks (4 Reps per round) 
  • 1 inchworm + 2 Push ups = 1 Rep (4 reps per round) 

——————————————————————————————————–

Cardio Option: AMRAP x 20 Minutes 

  • 36 Double Unders 
  • 12 Rage Balls (20/15)
  • 2 Wall Walks 

*Every 4 Minutes (NOT including 0:00) complete:

  • (12/8) Calorie Row/Ski OR (10/6) Calorie Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • 30 DB Side Bends (50/35)