WOD: Sunday, June 10th, 2018

Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • Sumo Inchworm Push Ups (5-4-3-2-1)
  • Banded Hamstring Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • Run the stairs
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • 5 Broad Jumps

 

Workout: 4 Rounds 

  • 30 Hand Release Push ups
  • 20 Sumo Deadlift High Pull (75/55)
  • 10 Box Jumps (30/24)

 

Skill: Bar Muscle up

  • Work on developing a big superman to hollow swing or linking multiple reps

 

Core: 4 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings

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)
Posted in | Comments Off on WOD: Sunday, September 23rd, 2018
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Powered by Awesome - Website Design for CrossFit® Affiliates