WOD: Thursday, September 13th, 2018

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • High Knees – 1 Lap
  • Butt Kicks – 1 Lap
  • Frankenstein Kicks – 1 Lap
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Back Rack Lunges (ascending weights) *each leg
  • 5 KB Goblet Squats (16k/12k)

 

Workout: 3 Rounds

  • 30 Alternating Back Rack Lunges (95/65)
  • 30 Bar Over Burpees
  • 30 Wall Balls (20/14)

 

Core: 4 Rounds

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

Today's WOD

WOD: Friday, April 26th, 2019

Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • PVC Pass Throughs – 15 Reps
  • Wrist Stretches – :30s per side x 3

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Strength: Jerk (12-15 Minutes)

  • 5 sets x 3 Reps @70-75% of 1-Rep Max  

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Workout: 3 Rounds

  • 400 Meter Run / 500 meter Row / 1200 m Bike
  • 20 Alternating DB/KB Snatches (50/35)(24k/16k)
  • 10 Chest to Bar Pull Ups

*Between rounds: 100 Double Unders

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Cardio Option: 3 Rounds

  • 400 Meter Run / 500 meter Row / 1200 meter Bike
  • 20 Burpees
  • 10 Chest to Bar Pull Ups

*Between rounds: 100 Double Unders

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Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions
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