WOD: Friday, October 11th, 2024

Posted by & filed under .

Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s plank on hands – :10s of Push Ups 
  • Rig Assisted Pec Stretch – 1 Min per side 

——————————————————————————————————–

Strength: Bench Press (17 Minutes) 

  • Sets 1 and 2: 5 Reps each at 75% of 1RM 
  • Sets 3 and 4: 3 Reps each at 80% of 1RM 

*Make sure you rest between sets

——————————————————————————————————–

Workout: Ladder x 16 Minutes 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

  • Power Cleans (135/95) 

*After each round complete:

  • 10 Med-Ball Push Press (20/14) 
  • (10/8) Calorie Row OR (10/8) Cal Bike 

*One score: Last FULL Round completed + partial reps 

*Workout Flow:

  • Complete 2 Power Cleans, 10 MB PP, and Cals 
  • 4 Power Cleans, 10 MB PP, Cals 
  • 6 Power Cleans, 10 MB PP, Cals, etc..

——————————————————————————————————–

Cardio Option: Ladder x 16 Minutes 

4, 8, 12, 16, 20, 24, 28, 32, etc…

  • Rage Balls (20/15)  

*After each round complete:

  • 10 Med-Ball Push Press (20/14) 
  • (10/8) Calorie Row OR (10/8) Cal Bike 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions