WOD: Monday, June 11th, 2018

Warm-up: Group Dynamic

  • Group Jog – 3 laps
  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • Calorie Bike/Row/Runner (9/7)
  • 3 Hang Clean and Jerks (ascending weights)
  • 3 Strict Pull ups OR 5 Ring Rows

 

Workout: AMRAP x 20 Minutes

  • 10 Hang Clean and Jerks (95/65)
  • 15 Pull Ups
  • 35 Double Unders

CRX: AMRAP x 20 Minutes

  • 5 Hang Clean and Jerks (155/105)
  • 10 Chest to bar pull ups
  • 35 Double Unders

 

Endurance: Assault Bike Tabata

  • :20s on – :10s off x 8 sets

 

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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