WOD: Wednesday, September 19th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (10 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Hang Power Snatches (ascending weights)
  • 5 Atomic Sit ups (25/15)

 

Workout: 4 Rounds (1 Minute stations, :15s transitions)

  • Station 1: Max Hang Power Snatches (95/65)
  • Station 2: Max Calorie Row
  • Station 3: Max Wall Balls (20/14)
  • Station 4: Max Calorie Assault Bike/Runner
  • Station 5: Rest

*Rounds 1 and 3: Max Calorie Bike

*Rounds 2 and 4: Max Calorie Runner

**Score is a running count through all stations, restart at 0 each round

 

Skill Work: Handstands

  • Work on handstand holds, handstand push ups, handstand walks, or scaling options

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • :30s Superman Hold

Today's WOD

WOD: Friday, April 19th, 2024 (Burpee Day 81)

Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Strict Press (17 Minutes) 

  • Sets 1 and 2: 2 Reps each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

——————————————————————————————————–

Workout: For Time 

  • 400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds 

  • 2 Wall Walks 
  • 12 Alt Front Rack Lunges (95/65) 

-Then-

  • 400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds 

  • 12 Alt Front Rack Lunges (95/65) 
  • 2 Wall Walks 

*Wall Walk Scaling Options: 

  • Scale Reps (1 per round) 
  • Scale Distance 
  • Plyo Box Wall Walks (4 Reps per round) 

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds 

  • 2 Wall Walks 
  • 16 DB Lunges (50/35) 

-Then-

  • 400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds 

  • 16 DB Lunges (50/35) 
  • 2 Wall Walks 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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