WOD: Friday, September 14th, 2018

Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata- 2 Minutes
  • Frog Stretch – 1:30 Hold

 

Strength: Pause Front Squat (12-15 Minutes)

  • Build to a one rep max pause front squat

*Hold the bottom position for 3 seconds

 

Workout: AMRAP x 18 Minutes

  • 36 Double Unders
  • 12 Shoulder To Overhead (85/60)
  • 3 Rope Climbs

*Rope Climb Modification = 2:1 Rope Ascents (6 reps)

 

Cardio Option: AMRAP x 18 Minutes

  • 300 Meter Run
  • 15 GHD Sit ups
  • 30 Double Unders
  • 15 Jump Squats

 

Core: 5 Rounds

  • 15 GHD Sit-Ups
  • 15 GHD Back Extensions

Today's WOD

WOD: Thursday, January 17th, 2019

Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Banded Hamstring Stretch – 1 Minute Per side

 

Pre-Game: 4 RoundsĀ 

  • Run the Stairs
  • 3 Devils Presses (ascending weights)
  • :15s Hollow Hold

 

Workout: AMRAP Repeats (:90s rest b/w each)

AMRAP 9 Minutes

  • 300 Meter Row OR 400 Meter Run
  • 12 Devils Presses (35/25)(24k/16k)
  • 3 Rope Climbs

AMRAP 7 Minutes

  • 250 Meter Row OR 300 Meter Run
  • 8 Devils Presses (35/25)(24k/16k)
  • 2 Rope Climbs

AMRAP 5 Minutes

  • 150 Meter Row OR 200 Meter Run
  • 4 Devils Presses (35/25)(24k/16k)
  • 1 Rope Climb

*CRX= Devils Press (50/35)(2k/24k)

*Rope Climb Modification/Scale= 2:1 Rope Ascents OR Strict Pull ups

Cardio Option: For Time

AMRAP 9 Minutes

  • 300 Meter Row OR 400 Meter Run
  • 12 Burpee – Rage Balls (20/15)
  • 3 Rope Climbs

AMRAP 7 Minutes

  • 250 Meter Row OR 300 Meter Run
  • 8 Burpee – Rage Balls (20/15)
  • 2 Rope Climbs

AMRAP 5 Minutes

  • 150 Meter Row OR 200 Meter Run
  • 4 Burpee – Rage Balls (20/15)
  • 1 Rope Climb

 

Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold
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