WOD: Tuesday, March 13th, 2018 (Burpee Day 38)

Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • KB Goblet Squat Tabata – 2 Minutes
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 9 Minute EMOM

  • Min 1: 10 Shuttle Runs (25 ft)
  • Min 2: 5 Back Squats (ascending weights)
  • Min 3: 10 Alternating Dumbbell Snatches (ascending weights)

 

Workout: 7 Rounds

  • 20 Alternating Dumbbell Snatches (50/35)
  • 25 Ft DB Overhead walking lunge
  • 5 Back Squats (225/155)
  • 25 Ft DB Overhead walking lunge

*Must alternate arms on lunges 

 

 Skill: Pull ups

  • Work on pull up efficiency, negatives, etc.

 

Core: 5 Rounds

  • 15 Evil Wheels
  • :30 Six inch hold

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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