WOD: Friday, September 14th, 2018

Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata- 2 Minutes
  • Frog Stretch – 1:30 Hold

 

Strength: Pause Front Squat (12-15 Minutes)

  • Build to a one rep max pause front squat

*Hold the bottom position for 3 seconds

 

Workout: AMRAP x 18 Minutes

  • 36 Double Unders
  • 12 Shoulder To Overhead (85/60)
  • 3 Rope Climbs

*Rope Climb Modification = 2:1 Rope Ascents (6 reps)

 

Cardio Option: AMRAP x 18 Minutes

  • 300 Meter Run
  • 15 GHD Sit ups
  • 30 Double Unders
  • 15 Jump Squats

 

Core: 5 Rounds

  • 15 GHD Sit-Ups
  • 15 GHD Back Extensions

Today's WOD

WOD: Saturday, February 24th, 2024 (Burpee Day 26)

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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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway (150 M Air Runner)
  • 3 Clean and Jerks (ascending weights) 
  • :15s Handstand Hold OR Plank on Hands 

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Workout: For Time 

3 Rounds 

9 – 6 – 3 

  • Clean and Jerks (135/95) 
  • Handstand Push Ups 

*After each round (full ladder) complete:

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

*CRX: C&J (185/115) / Strict HSPU

*Handstand Push Up Scaling Options:

  • Plyo Box HSPU (same reps) 
  • Hand Release Push Ups (18, 12, 6) 
  • DB Push Press (9, 6, 3 PER SIDE) 

*WORKOUT FLOW:

  • Start by completing 9, 6, and 3 reps of Clean and Jerks and HSPU
  • Once FULL ladder is complete then pick up your DB/KB and carry it 300 meters
  • Do that 2 more times (3 Full Ladders) 
  • Workout finishes on a DB/KB Farmers Carry 

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Cardio Option: For Time 

3 Rounds 

18 – 12 – 6 

  • Atomic Sit Ups (25/15) 

9 – 6 – 3 

  • Handstand Push Ups 

*After each round (full ladder) complete:

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

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Strength: Bench Press 

  • 5 Sets x 5 Reps 

Build to a tough set of 5 across all 5 sets 

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Core: 4 Rounds 

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