WOD: Wednesday, June 13th, 2018

Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – 1 Minute Hold


Pre-Game: 4 Rounds

  • 150 Meter Row/Runner
  • 3 Power Snatches (increasing weights)
  • :20s Plank

 

Workout: AMRAP x 18 Minutes

  • 9 Bar Over Burpees
  • 12 Power Snatches (105/70)
  • 15 Calorie Row/Bike/Runner

 

Endurance: Runner Intervals

  • 4 sets of 1 Minute on, :30s off

 

Core: 5 Rounds

  • 15 V-Ups
  • 30 Mountain Climbers

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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