WOD: Saturday, December 14th, 2019

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Warm-up: Group Dynamic           

  • KB Goblet Squat Tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute per side           

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Pre-Game: 4 Rounds (12 Min Cap)

With a Partner

  • Run the Stairs
  • 3 Power Cleans (ascending weights)
  • 5 Jump Squats

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Workout: 10 Rounds (5 each w/ partner)

30 Min Time Cap

“You go, I go”

  • 12 Wall Balls (20/14)
  • 9 Burpees Over the Bar
  • 6 Power Cleans (115/85)

While partner A works on 1 round, Partner B will be working on Max Calorie Row/Bike/Runner

**Partners switch once one partner completes a full round

***Score is max calories once the 10 Rounds are completed

****IF SOLO: 5 Rounds (WB-BOB-PC) in between each round complete a 2 minute max calorie row/bike/runner

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Cardio Option: 10 Rounds (5 each w/ partner)

“You go, I go”

  • 12 Wall Balls (20/14)
  • 9 Burpees to a plate
  • 6 Atomic Sit Ups (25/15)

While partner A works on 1 round, Partner B will be working on Max Calorie Row/Bike/Runner

**Partners switch once one partner completes a full round

***Score is max calories once the 10 Rounds are completed

****IF SOLO: 5 Rounds (WB-B2P-AS) in between each round complete a 2 minute max calorie row/bike/runner

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Strength: Bench Press

  • 5 Sets x 5 Reps @75% of 1-Rep Max

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold