WOD: Saturday, September 8th, 2018

Warm-up: Group Dynamic

  • KB Goblet Squat Tabata- 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Calorie Row/Bike/Runner (10/8)
  • 5 Atomic Sit ups (25/15)
  • 3 Front Squats (ascending weights)

 

Workout: AMRAP x 20 Minutes

  • 300 Meter Run
  • 9 Bar Over Burpees
  • 3 Rep max Front squat from the ground

Max starting weight: (135/95)

Max weight to be added per round: 20 lbs total

*You can start lighter than 135/95 if needed, score is heaviest weight lifted

 

Fitness RX: AMRAP x 20 Minutes

  • 300 Meter Run
  • 9 Bar Over Burpees
  • 9 Front Squats (95/65)

 

Strength: Bench Press

  • Work to a heavy single with a pause at the chest

 

Core: 5 Rounds

  • 15 Ab-Wheels
  • 30 Muffin Toppers (35/25)

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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