WOD: Thursday, March 8th, 2018 (Burpee Day 33)

Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • Frankenstein Walks (down and back)
  • Duck Walks (down and back)
  • Very Slow Toe Touches – 10 Reps
  • Samson Lunge Stretch – 1 Minute per side


Pre-Game: 9 Minute Emom

  • Min 1: 10 Shuttle Runs (25 feet)
  • Min 2: 15 KB Goblet Squats (16k/12k)
  • Min 3: 5 Deadlifts (ascending weights)

 

Workout: 4 Rounds (3 Minutes on/ 3 Minutes off)

  • Calories on Rower/Bike (15/12)
  • 20 Wall Balls (20/14)
  • Max Deadlifts (155/105)

CRX:

  • 20 Wall Balls (30/20)
  • Max Deadlifts (205/125)

Score is however many deadlifts you get in the remaining time

 

Endurance: Rowing Sprints

  • 3 Sets x 250 Meter as fast as possible, Rest 1 Min b/w sets

 

Core: 4 Rounds

  • 10 Atomic Sit Ups (25/15)
  • 20 Muffin Toppers

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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