WOD: Wednesday, September 12th, 2018

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Lat Stretch – :30s each direction
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Air Runner
  • 5 Atomic Sit ups (25/15)
  • 3 Clusters (ascending weights)

 

Workout: 5 Rounds (3 Minutes of Work/ :90s of Rest)

  • 12 Clusters (115/85)
  • 8 Pull Ups
  • Max Calorie Row/Bike/Air Runner

*Score is total number of calories per round, each round starts back at 0

 

Skill Work: Rope Climbs

  • Working on linking your feet or legless climbs

 

Core: 4 Rounds

  • 15 V-Ups
  • :30s Superman 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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