WOD: Friday, March 9th, 2018 (Burpee Day 34)

Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 min per side

 

Pre-Game: 4 Rounds

  • 1 Round of STRICT Cindy (3 pull ups, 6 Push ups, 9 air Squats)
  • 3 Dumbbell Man Makers (ascending weights)
  • 5 Atomic Sit ups (25/15)

  

Workout: 4 Rounds

  • 10 Pull ups
  • 20 DumbBell Box Step Ups (25’s/20’s) (24″/20″)
  • 10 DB Man Makers (25’s/20’s)

 

Cardio Option: 4 Rounds

  • 21 Calorie Row/Bike
  • 15 GHD Sit Ups
  • 9 American KB Swings (24k/16k)

 

Strength: Bench Press

  • 5 sets – 3 Reps at a nice moderate weight (75-80%)

 

Skill: Open Prep

  • Work on any movement that you are unsure of for Saturday’s open workout

 

Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions

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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