WOD: Tuesday, March 6th, 2018 (Burpee Day 31)

Warm Up: Group Dynamic

  • 2 Minutes of continuous movement
  • 1 Minute of High Knees and Butt kicks (alt every :15)
  • 1 Minute of Arm circles big and small (alt every :15)
  • Barbell Snatch progressions

Strength: Power Snatch (10-12 Minutes)

  • Work up to a heavy single Power Snatch

Workout: 21-15-9-9-15-21

  • Toes 2 Bar
  • Hang Power Snatches (75/55)

B/w Rounds: 200 Meter Run

Endurance: Tabata Assault Bike

  • :20s on, :10s off x 8 sets

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations

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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