WOD: Thursday, September 6th, 2018

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Lat pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Run
  • 5 Shoulder to Overhead (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

 

Workout: EMOM x 20 Minutes 

  • Min 1: Calorie Row (12/9), Bike/Runner (9/7)
  • Min 2: 15 Shoulder to Overhead (85/60)
  • Min 3: 21 Wall Balls (20/14)
  • Min 4: Rest

 

CRX: EMOM x 20 Minutes 

  • Min 1: Calorie Row (15/12), Bike/Runner (12/9)
  • Min 2: 12 Shoulder to Overhead (115/85)
  • Min 3: 18 Wall Balls (30/20)
  • Min 4: Rest

*All work should be done in :45s-:50s, adjust reps if needed !

 

Core: 5 Rounds

  • 15 V-Ups
  • :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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