WOD: Tuesday, June 12th, 2018

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, and PVC lateral hops
  • Toe Touches – 10 SLOW Reps
  • Pigeon Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • Run The Stairs
  • 5 Deadlifts (Increasing weights)
  • 10 KB Goblet Squats (16k/12k)

 

Workout: 4 Rounds

  • 20 Wall Balls (20/14)
  • 20 Deadlifts (155/105)

B/W Rounds: 200 Meter Farmers Carry (24k/16k)(50/35)

*Farmers carry can be done with a KB or a DB

 

Skill: Toes 2 Bar

  • Working on timing of the movement or linking reps

 

Core: 4 Rounds

  • 20 Long Sit ups
  • :30s Superman Hold

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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