WOD: Friday, September 7th, 2018

Warm-up: Group Dynamic

  • PVC Lateral hop Tabata – 2 Minutes
  • Sumo Inchworm Push ups – (5-4-3-2-1)

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 5 Sumo Deadlift High Pulls
  • :20s Plank on Hands

 

Workout: 4 Rounds

  • 400 Meter Run
  • 30 Ab-Mat Sit ups
  • 20 Sumo Deadlift High Pulls (75/55)
  • 10 Ring/Matador Dips

CRX: 4 Rounds

  • 400 Meter Run
  • 30 Ab-Mat Sit ups
  • 20 Sumo Deadlift High Pulls (95/65)
  • 5 Ring/Bar Muscle Ups

 

Cardio Option: 4 Rounds

  • 400 Meter Run
  • 21 GHD Sit ups
  • 15 KB Swings (24k/16k)
  • 9 Rage Balls (20/15)

 

Core: 5 Rounds

  • 15 GHD Sit-Ups
  • 15 GHD Back extensions

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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