WOD: Saturday, September 15th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Lat pull downs – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (10 Minute cap)

  • Run the stairs
  • 3 Power Snatches (ascending weights)
  • :10s Knee Raise hold from the pull up bar

 

Workout: For Time

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 12 Power Snatches (95/65)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 9 Power Snatches (115/75)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 6 Power Snatches (135/85)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 3 Power Snatches (155/95)

 

Strength: Bench Press

  • 4 sets x 10 Reps

*Work to a heavy set of 10

 

Core: 4 Rounds

  • 30 Bicycles
  • 30 Russian Twists (25/15)

Today's WOD

WOD: Friday, April 26th, 2024 (Burpee Day 88)

Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of SLOW Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Strict Press (17 Minutes) 

  • Establish a new 1 Rep Max

*Warm Up Rep scheme:

  • 3-3-2-2-1-1-1-1-1-….

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Workout: AMRAP x 15 Minutes 

  • 12 Med-Ball Push Press (20/14) 
  • 8 Box Jump Overs (24”/20”) 
  • 4 DB Devils Press (50/35) *2 per side

*Every 3 Minutes (NOT including 0:00) complete:

  • Run to the end of the driveway (150 M Air Runner) 

*Score is total # of Rounds + Reps completed in 15 Minutes 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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