WOD: Thursday, June 14th, 2018

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • High Knees – 1 Lap
  • Butt Kicks – 1 Lap
  • Samson Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • 30 Double Unders
  • 5 Thrusters (ascending weights)
  • 5 Atomic Sit ups (25/15)

 

Workout: 5 Rounds

  • 300 Meter Run
  • 15 Thrusters (95/65)
  • 10 Toes 2 Bar

CRX: 5 Rounds 

  • 300 Meter Run
  • 10 Thrusters (135/95)
  • 10 Toes 2 Bar

 

Skill: Plyometrics

  • Work on high box jumps, hurdles, plyo push ups

 

Core: 4 Rounds

  • 10 Ab Wheels
  • :30s Hollow 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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