WOD: Saturday, June 9th, 2018

Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • PVC Tempo Overhead Squats (ascending weights)
  • Frog Stretch – 1:30 Hold


Pre-Game: 4 Rounds

  • Calorie Runner/Bike (9/7)
  • 5 Atomic Sit ups
  • 3 Overhead Squats (ascending weights)

 

Workout: AMRAP x 15 Minutes

  • 200 Meter Run
  • 10 Toes 2 Bar
  • 5 Overhead Squats (135/85)

 

Fitness Rx: AMRAP x 15 Minutes

  • 200 Meter Run
  • 10 Toes 2 Bar
  • 10 Overhead Squats (95/65)

 

Endurance: Air Runner Intervals

  • 5 sets of :30s hard x :30s off

 

Core: 4 Rounds

  • 15 Hollow Rocks
  • 30 Russian Twists

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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