WOD: Thursday, June 7th, 2018

Warm-up: Group Dynamic

  • 1 Minute of high knees and butt kicks (alt every :15s)
  • 1 Minute of arm circles big and small (alt every :15s)
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – 1 Minute hold


Pre-Game: 4 Rounds

  • 150 Meter Row/Run
  • 3 Hang Power Snatches
  • :20 Handstand Hold OR Plank

 

Workout: 5 Rounds

  • 50 Double Unders
  • 15 Hang Power Snatches (75/55)
  • 5 Strict Handstand Push ups

*Strict HSPU Sub = 2x Hand Release push ups 

 

Skill: Ring Dips

  • Work on strict or kipping dips

 

Core: 5 Rounds

  • 15 Ab-Wheels
  • 30 Mountain Climbers

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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