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, July 16th, 2024

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of Lateral Hops, Air Squats, Up-Downs 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 1 Minute Row/Bike/Runner/Ski
  • 3 Squat Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 3 Burpee Box Jumps (24”/20”) 
  • 5 Toes to Bar 
  • 3 Squat Cleans (135/95) 

*RX+: 3 Squat Cleans (185/115) 

*CRX: 1 Squat Clean (205/125) 

*Pick up where you leave off after rest period 

*One score – Total # of rounds + reps completed across all 5 intvs

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Cardio Option: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 3 Burpee Box Jumps (24”/20”) 
  • 5 Toes to Bar 
  • 5 Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold 
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