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: Sunday, July 21st, 2024

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, air squats, up-downs
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 3 Hang Squat Cleans (ascending weights) 
  • :10s Dead Hang from pull up bar 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Then in remaining time AMRAP of: 

  • 4 Toes to Bar 
  • Hang Squat Cleans 

Intv1: 8 Hang Squat Cleans (95/65) 

Intv2: 6 Hang Squat Cleans (105/75) 

Intv3: 4 Hang Squat Cleans (115/85) 

*Three separate scores:

  • Rounds + Reps for each interval 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Then in remaining time AMRAP of: 

  • 4 Toes to Bar 
  • DB Hang Squat Cleans (50/35) 

Intv1: 8 Hang Squat Cleans (4 per side) 

Intv2: 6 Hang Squat Cleans (3 per side)

Intv3: 4 Hang Squat Cleans (2 per side) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side) 
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