WOD: Friday, June 8th, 2018

Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • Frankenstein Walks (down and back)
  • Duck walks (down)
  • Couch Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Power Cleans (ascending weights)
  • 3 Front Rack lunges (ascending weights)

 

Workout: “Chipper” For Time

  • 50-40-30-20-10 AB-mat sit ups
  • 25-20-15-10-5 Power Cleans (95/65)
  • 10-8-6-4-2 Front Rack Lunges (95/65)

*Lunges are 2:1

 

 

Cardio Option: 4 Rounds

  • Calorie Bike (30/25)
  • 15 GHD Sit ups
  • 20 Rage Balls (20/15)
  • 10 GHD Sit ups

 

Strength: Bench Press

  • Work up to a heavy set of 3 reps

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions

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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