WOD: Sunday, September 9th, 2018

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Hang Power Snatches (ascending weights)
  • 5 Rage Balls (20/15)

 

Workout: For Time

  • Buy In: Calorie Row (50/35) OR Calorie Bike/Runner (40/25)

-THEN-

4 Rounds

  • 10 Hang Power Snatches (75/55)
  • 30 Switches
  • 50 Double Unders

-THEN-

  • Buy Out: Calorie Row (50/35) OR Calorie Bike/Runner (40/25)

 

Accessory Work: Bent Over Rows

3 sets x 8 Reps with barbell or dumbbells

 

Core: 4 Rounds

  • 30 Mountain Climbers
  • 30 Russian Twists (25/15)

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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