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: 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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