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: Tuesday, November 29th, 2022

Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Shoulder to Overhead (ascending weights) 
  • 5 Jump Squats 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Run 

-Then-

42 – 36 – 30 

  • Double Unders 

14 – 12 – 10 

  • Shoulder to Overhead (105/75) 

-Into-

  • 500 Meter Run 

-Then-

21 – 18 – 15 

  • Box Jumps (24”/20”) 

 7 – 6 – 5 

  • Shoulder to Overhead (135/95) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-Then-

42 – 36 – 30 

  • Double Unders 

28 – 24 – 20 

  • Med-Ball Push Press (20/14) 

-Into-

  • 500 Meter Run 

-Then-

21 – 18 – 15 

  • Box Jumps (24”/20”) 

 14 – 12 – 10 

  • Med-Ball Push Press (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations
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