WOD: Monday, March 12th, 2018 (Burpee Day 37)

Warm-up: Group Dynamic

  • Hollow Hold Tabata – 2 minutes
  • Rig Squats – 10 Very Slow Reps
  • Couch Stretch – 1 Minute per side


Pre-Game: 4 Rounds

 

  • 200 Meter Row (10 Cal Bike)
  • 5 Thrusters (ascending weights)
  • :20 Handstand Hold / :30 Plank

 

Workout: AMRAP 20 Minutes

  • 15 Toes 2 Bar
  • 10 Thrusters (95/65)
  • 5 Strict Handstand Push ups

 *Handstand Push up Sub = 5 Dumbbell Strict Press (35/25)

 

Endurance: Assault Bike Work

  • 4 Sets of :30 Hard + :30 of active recovery (very slow pedal)

 

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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