WOD: Thursday, September 20th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of High knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Power Cleans (ascending weights)
  • :15s Handstand Hold OR Plank on hands

 

Workout: 4 Rounds

  • 300 Meter Run
  • 15 Power Cleans (105/75)
  • 12 Handstand Push ups
  • 9 Toes 2 Bar

CRX: 4 Rounds

  • 300 Meter Run
  • 15 Power Cleans (135/95)
  • 12 Strict Handstand Push ups
  • 9 Toes 2 Bar

*HSPU Modification: 2:1 Push ups (24 Reps)

 

Core: 4 Rounds

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the Ceilings

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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