WOD: Tuesday, September 11th, 2018

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 5 Deadlifts (ascending weights)
  • :15s Handstand Hold OR Plank on Hands

 

Workout: For Time

  • 500 Meter Run
  • 30 Deadlifts (155/105)
  • 15 Handstand Push ups

 

  • 400 Meter Run
  • 24 Deadlifts (155/105)
  • 12 Handstand Push ups

 

  • 300 Meter Run
  • 18 Deadlifts (155/105)
  • 9 Handstand Push ups

*If it is raining sub:

  • Calorie Row (50/35),(40/25), (30,15)
  • Calorie Bike (40/25), (30/15), (20/10)

**Substitute for HSPU= 1:1 Hand Release Push ups

 

Endurance: Assault Bike Sprints

  • 5 sets x :30s On, :30s off

 

Core: 5 Rounds

  • 20 Weighted Reach the Ceilings (25/15)
  • 20 Kick The Ceilings

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)
Posted in | Comments Off on WOD: Sunday, September 23rd, 2018
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Powered by Awesome - Website Design for CrossFit® Affiliates