WOD: Saturday, September 15th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Lat pull downs – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (10 Minute cap)

  • Run the stairs
  • 3 Power Snatches (ascending weights)
  • :10s Knee Raise hold from the pull up bar

 

Workout: For Time

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 12 Power Snatches (95/65)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 9 Power Snatches (115/75)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 6 Power Snatches (135/85)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 3 Power Snatches (155/95)

 

Strength: Bench Press

  • 4 sets x 10 Reps

*Work to a heavy set of 10

 

Core: 4 Rounds

  • 30 Bicycles
  • 30 Russian Twists (25/15)

Today's WOD

WOD: Saturday, May 18th, 2024 (Burpee Day 110)

Warm-up: Group Dynamic

  • Glute Bridge / Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Squat Cleans (ascending weights) 
  • :15s Med-Ball Wall Sit 

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Workout: Every 5 Minutes x 4 Rounds 

  • 300 Meter Med-Ball Run (20/14) 
  • 12 Med-Ball Box Step Up and Overs (24”/20”)(20/14) 

-In remaining time complete max reps of: 

  • Squat Cleans (135/95) 

*RX+: (185/115) / CRX: (205/125) 

*One score – total # of squat cleans accumulated 

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Cardio Option: Every 5 Minutes x 4 Rounds 

  • 300 Meter Med-Ball Run (20/14) 
  • 12 Med-Ball Box Step Up and Overs (24”/20”)(20/14) 

-In remaining time complete max reps of: 

  • Atomic Sit Ups (25/15) 

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Accessory Work: Bench Press 

4 Sets 

  • 5 Barbell Bench Press 
  • 10 Double DB Bench Press 

*Increase the weight on the barbell each set 

*Your choice on the DB weight

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Core: 4 Rounds 

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