WOD: Tuesday, June 5th, 2018

Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • Banded lat Pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute Per side


Pre-Game: 4 Rounds (12 Minute Cap)

  • Calorie Row/Bike/Run (9/7)
  • 5 Shoulder to Overhead (ascending weights)
  • 3 Strict Pull ups OR 5 Ring Rows

 

Workout: AMRAP 18 Minutes

  • 40 Switches
  • 20 Shoulder 2 Overhead (115/85)
  • 10 Pull ups

CRX: AMRAP 18 Minutes

  • 40 Switches
  • 20 Shoulder 2 Overhead (135/95)
  • 10 Chest 2 Bar Pull ups

 

Skill: Handstand work

  • Kicking up onto the wall, handstand push ups, or handstand walks

 

Core: 5 Rounds

  • 15 V-Ups
  • :30s Plank (on hands)

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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