WOD: Wednesday, March 14th, 2018 (Burpee Day 39)

Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Single Leg Glute Bridges – 10 Reps per side
  • Double Leg Glute Bridges – 10 Reps
  • Calf Stretch w/ Wall/Rig – 1 Minute Per side


Strength: Deadlift (10-12 Minutes)

  • 5 sets x 3 Reps @ 70-75% of 1 Rep Max

 *These do not have to be touch and go

 

Workout: “Chipper” For Time

  • 100-80-60-40-20 Double Unders
  • 50-40-30-20-10 Ab Mat Sit ups
  • 10-8-6-4-2 Deadlifts (205/125) 

 

Core: 5 Rounds

  • 20 Russian Twists
  • :30 Superman 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)
Posted in | Comments Off on WOD: Sunday, September 23rd, 2018
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Powered by Awesome - Website Design for CrossFit® Affiliates