WOD: Sunday, September 16th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • Alternate between :15s of high knees and butt kicks
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 5 American KB Swings (ascending weights)
  • :20s Plank on Hands

 

Workout: For Time

  • Buy In: 1,000 meter Row OR Calorie Bike/Runner (60/50)

-THEN-

4 Rounds

  • 300 Meter Run
  • 20 Ab-Mat sit ups
  • 10 American KB Swings (24k/16k)

-THEN-

  • Buy Out: 1,000 meter Row OR Calorie Bike/Runner (60/50)

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations

Today's WOD

WOD: Thursday, April 25th, 2024 (Burpee Day 87)

Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, air squats, burpees
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 250 Meter Row/100 M Run (back stairs) / 300 M Bike
  • 3 Squat Cleans (ascending weights) 
  • :15s Hollow Hold 

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Workout: 3 Intervals (5 Minutes ON / :90s OFF) 

  • 500 Meter Row/400 Meter Run/1200 Meter Bike
  • 20 Weighted Ab-Mat Sit Ups (20/14) 

-In remaining time complete:

  • Max Squat Cleans (ascending weights) 

Rd1: RX (115/85) / CRX (155/105) 

Rd2: RX (135/95) / CRX (185/115)

Rd3: RX (155/105) / CRX (205/125) 

*3 Scores – Total reps completed per interval 

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Cardio Option: 3 Intervals (5 Minutes ON / :90s OFF) 

  • 500 Meter Row/400 Meter Run/1200 Meter Bike
  • 20 Weighted Ab-Mat Sit Ups (20/14) 

-In remaining time complete:

  • Max Burpee-Rage Balls (20/15) 

*3 Scores – Total reps completed per interval 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations
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