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: Tuesday, March 21st, 2023 (Burpee Day 51)

Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold w/ plate – :10s of plate squats
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway (150M Air Runner)
  • 5 Front Squats (ascending weights) 
  • 10 V-Ups 

*Front squats come from the floor

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Workout: For Time

  • Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds 

  • 8 Toes to Bar 
  • 10 Front Squats (135/95) 
  • 12 Burpees to target (pull up bar) 

*Loop scaling options:

  • 2000 Meter Row OR 3600 Meter Bike 

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Cardio Option: For Time

  • Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds 

  • 8 Toes to Bar 
  • 24 KB/DB Goblet Squats (24K/16K) 
  • 12 Burpees to target (pull up bar) 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Press
  • 10 Banded Rotations 
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