WOD: Sunday, September 16th, 2018

Warm-up: Group Dynamic

  • 2 Minutes of movement
  • Alternate between :15s of high knees and butt kicks
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 5 American KB Swings (ascending weights)
  • :20s Plank on Hands

 

Workout: For Time

  • Buy In: 1,000 meter Row OR Calorie Bike/Runner (60/50)

-THEN-

4 Rounds

  • 300 Meter Run
  • 20 Ab-Mat sit ups
  • 10 American KB Swings (24k/16k)

-THEN-

  • Buy Out: 1,000 meter Row OR Calorie Bike/Runner (60/50)

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations

Today's WOD

WOD: Tuesday, April 16th, 2024 (Burpee Day 78)

Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Clean and Jerks (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

——————————————————————————————————–

Workout: For Time 

  • Buy In: 500 Meter Run 

-Then-

10 Rounds 

  • 5 Burpees over Bar 
  • 3 Clean and Jerks (155/105) 
  • 1 Rope Climb 

-Then-

  • Buy Out: 500 Meter Run 

*RX+: 1 Legless rope climb

*CRX: 3 Clean and Jerks (185/115) / 1 Legless Rope Climb

*Rope Climb Scaling Options: 

  • Scale Distance 
  • Rope Ascents (3 per round) 
  • Strict Pull Ups (5 per round) 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy In: 500 Meter Run 

-Then-

10 Rounds 

  • 5 Burpees
  • 10 Rage Balls (20/15) 
  • 1 Rope Climb 

-Then-

  • Buy Out: 500 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold
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