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: Monday, April 22nd, 2024 (Burpee Day 84)

Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Min Per side 

——————————————————————————————————–

Strength: Back Squat (17 Minutes)

  • Establish a new 1 Rep Max 

*Retest Week! Be aggressive and go for the PR!

——————————————————————————————————–

Workout: For Time 

  • Buy In: 400 Meter Run 

-Then-

21 – 15 – 9 

  • Front Squats (95/65) 
  • Burpees to a plate (45) 

-Then-

  • Buy Out: 400 Meter Run 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy In: 400 Meter Run 

-Then-

21 – 15 – 9 

  • DB/KB Goblet Squat (50/35)(24K/16K)
  • Burpees to a plate (45) 

-Then-

  • Buy Out: 400 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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