WOD: Sunday, March 11th, 2018 (Burpee Day 36)

Warm-up: Group Dynamic

 

  • Group Jog (down and back) x3
  • Sumo Inchworm Push ups (5-4-3-2-1)
  • Frog Stretch – 1 Minute per side

 

Enduro-Core: For Time (12 minute cap)

50-40-30-20-10

  • Switches
  • Long Sit Ups

 

Workout: “The Chief”

5 Rounds (3 Min AMRAP/ 1 Min rest)

  • 3 Power Cleans (135/95)
  • 6 Push ups
  • 9 Air Squats

Score restarts every AMRAP

 

 Skill: Open Prep

Work on Open movements if you plan on doing 18.3 on Monday or on a ReDo

 

 

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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