WOD: Saturday, March 10th, 2018 (Burpee Day 35)

Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • PVC Pass Through – 15 Reps
  • Banded Pull A-parts – 30 Reps
  • Calf Stretch w/ wall or rig – 1 Minute per side


Pre-Game: 4 Rounds (10 min cap)

  • Calorie Row (10/8)
  • 5 Overhead Squats (ascending weights)
  • 10 Alternating DB Snatches (ascending weights)

*If you plan on going RX or at least trying RX, throw 2 Ring/Bar muscle ups in every round of the pre game

 

Workout: 2 Rounds (14 Minute Cap)

  • 100 Double Unders
  • 20 Overhead Squats (115/80)
  • 100 Double Unders
  • 12 Ring Muscle Ups
  • 100 Double Unders
  • 20 Dumbbell Snatches (50/32)
  • 100 Double Unders
  • 12 Bar Muscle Ups

 

 

Core: 5 Rounds

  • 20 Kick the Ceilings
  • 20 Reach the Ceilings

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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