WOD: Monday, March 5th, 2018 (Burpee Day 30)

Warm Up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Banded Pull aparts – 30 Reps
  • Banded Hamstring Stretch – 1 Minute per side

Pre Game: 4 Rounds

  • 200 Meter Row (10 Cal Bike)
  • 5 Shoulder 2 Overhead (ascending weight)
  • 5 Broad Jumps

Workout: AMRAP 20 Minutes

  • 40 Double Unders
  • 20 Shoulder 2 Overhead (115/75)
  • 10 Box Jump Overs (24/20)

Skill: Ring/Bar Muscle Ups

  • We will most likely see these in the open so work on them!

Core: 5 Rounds

  • 15 Russian Twists
  • :30 Plank

 

Today's WOD

WOD: Sunday, September 23rd, 2018

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

 

Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Air Runner
  • 3 Sumo Deadlift High Pulls
  • :15s Wall Sit

 

Workout: AMRAP x 20 Minutes

  • 400 Meter Run
  • 40 Sumo Deadlift High Pulls (75/55)
  • 40 Ab-Mat sit ups
  • 40 Jump Squats

 

Skill Work: Double Unders

  • Work on linking your double unders

 

Core: 4 Rounds

  • 15 V-Ups
  • 30 Russian Twists (25/15)
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