WOD: Saturday, July 12th, 2019
NO CLASSES THIS SATURDAY, JULY 12TH. THIS IS DUE TO OUR IN HOUSE COMPETITION WHICH STARTS AT 9 AM. NORMAL CLASS SCHEDULE WILL RESUME BACK ON SUNDAY, JULY 13TH.
Today's WOD
Saturday, April 20th, 2024 (Burpee Day 82)
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Bird Dogs w/ :03s pause per rep – 10 Total (5 per side)
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- End of the driveway / 200 M Row / 300 Meter Bike
- 3 Power Cleans (ascending weights)
- 5 Jump Squats
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Workout: 3 Intervals (6 Minutes ON / :90s OFF)
- Buy In: 350 Meter Row / 300 M Run / 900 M Bike
-In remaining time AMRAP of:
- Box Jump Variation
- Power Cleans
Rd1: 5 Box Jumps (24”/20”) / 5 Power Cleans (135/95)
Rd2: 5 Box Jump Overs (24”/20”) / 3 PC (155/105)
Rd3: 5 Burpee Box Jumps (24”/20”) / 1 PC (185/115)
*CRX Weights: 5 @ (155/105), 3 @ (185/115), 1 @ (205/125)
*3 Separate scores – Rounds + Reps for each interval
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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF)
- Buy In: 350 Meter Row / 300 M Run / 900 M Bike
-In remaining time AMRAP of:
- Box Jump Variation
- 10 Russian KB Swings (24K/16K)
Rd1: 5 Box Jumps (24”/20”)
Rd2: 5 Box Jump Overs (24”/20”)
Rd3: 5 Burpee Box Jumps (24”/20”)
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Strength: Bench Press
- Sets 1 and 2: 2 Reps each at 90% of 1RM
- Sets 3 and 4: 1 Rep each at 95% of 1RM
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Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 20 Kick the Ceilings
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