WOD: Wednesday, June 6th, 2018

Warm-up: Group Dynamic

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


Pre-Game: 4 Rounds

  • Run the stairs
  • 5 Front Squats (ascending weights)
  • 5 Broad Jumps

 

Workout: For Time

  • Buy In: Calorie Row/Bike/Runner (35/30)

-Then-

4 Rounds 

  • 12 Front Squats (95/65)
  • 10 Burpee Box Jumps (24/20)

-Then-

  • Buy Out: Calorie Row/Bike/Runner (35/30)

 

Endurance: Double Under Flight Simulator

  • 5-10-15-20-25-30-25-20-15-10-5 Reps (all reps must be UB)
  • Or Work on your double unders

 

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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