WOD: Thursday, September 13th, 2018

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • High Knees – 1 Lap
  • Butt Kicks – 1 Lap
  • Frankenstein Kicks – 1 Lap
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Back Rack Lunges (ascending weights) *each leg
  • 5 KB Goblet Squats (16k/12k)

 

Workout: 3 Rounds

  • 30 Alternating Back Rack Lunges (95/65)
  • 30 Bar Over Burpees
  • 30 Wall Balls (20/14)

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • 30 Muffin Toppers (35/25)

Today's WOD

WOD: Friday, August 12th, 2022

Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Shoulder/Lat Stretch – :30s per side x3 

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Strength: Push Press (15 Minutes) 

  • Establish a heavy single 

*Warm up Rep Scheme: 5-5-3-3-1-1-1-1-1-etc..

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 24 Double Unders 
  • 12 Sumo Deadlift High Pulls (75/55) 
  • 6 Handstand Push Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 200 Meter Run 
  • 12 Sumo Deadlift High Pulls (75/55) 
  • 12 Handstand Push Ups 
  • 12 Sumo Deadlift High Pulls (75/55)
  • 200 Meter Run 

*Two scores – Rounds + reps for Part A and time for Part B 

HSPU Scaling Options:

  • Plyo Box HSPU (6 Reps)
  • Hand Release Push Ups (12 Reps)
  • Med-Ball Push Press (12 Reps) (20/14) 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 24 Double Unders 
  • 12 American KB Swings (24K/16K)
  • 6 Handstand Push Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 200 Meter Run 
  • 12 American KB Swings (24K/16K)
  • 12 Handstand Push Ups 
  • 12 American KB Swings (24K/16K)
  • 200 Meter Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions
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