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: Thursday, September 28th, 2023

Warm-up: Group Dynamic

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of Squat hold – :10s of MB Squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 x 5 Rounds 

  • 200 Meter Run 
  • 5 Back Squats (increasing weight per round) 

*Start around 60% of 1RM and build 

*Last set should be a tough set of 5 but NO failing! 

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Workout: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 

-in remaining time complete max reps:

  • Rd1 and 4: Max Box Jump Overs (24”/20”) 
  • Rd2 and 5: Max DB/KB Goblet Squats (50/35)(24K/16K) 
  • Rd3 and 6: Max Weighted Ab-Mat Sit Ups (20/14) 

*3 Separate scores: 

  • One score for total BJO, Goblet Squats, and ABSU

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Core: 4 Rounds 

  • 10 Banded Pallof Presses 
  • 10 Banded Rotations
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