WOD: Saturday, September 15th, 2018

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: Tuesday, November 29th, 2022

Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Shoulder to Overhead (ascending weights) 
  • 5 Jump Squats 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Run 

-Then-

42 – 36 – 30 

  • Double Unders 

14 – 12 – 10 

  • Shoulder to Overhead (105/75) 

-Into-

  • 500 Meter Run 

-Then-

21 – 18 – 15 

  • Box Jumps (24”/20”) 

 7 – 6 – 5 

  • Shoulder to Overhead (135/95) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-Then-

42 – 36 – 30 

  • Double Unders 

28 – 24 – 20 

  • Med-Ball Push Press (20/14) 

-Into-

  • 500 Meter Run 

-Then-

21 – 18 – 15 

  • Box Jumps (24”/20”) 

 14 – 12 – 10 

  • Med-Ball Push Press (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations
Posted in | Comments Off on WOD: Tuesday, November 29th, 2022
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine