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: Saturday, April 1st, 2023 (Burpee Day 62)

Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold w/ plate – :10s of Plate Squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min cap) 

  • (9/7) Calorie Row OR Bike 
  • 5 Front Squats (ascending weights) 
  • :15s Hollow Hold 

*Front Squats are from the floor 

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Workout: Every 3:30 Minutes x 6 Rounds 

  • (15/12) Calorie Row OR (12/9) Calorie Bike 
  • 9 Front Squats (115/85) 

-In remaining time complete:

  • Odd Rounds: Max Toes to Bar 
  • Even Rounds: Max Ab-Mat Sit Ups 

*CRX: 9 Front Squats (155/105) 

*Two Scores:

  • One for all 3 rounds of TTB added together
  • One for all 3 rounds of ABSU added together 

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Cardio Option: Every 3:30 Minutes x 6 Rounds 

  • (15/12) Calorie Row OR (12/9) Calorie Bike 
  • 18 DB/KB Goblet Squats (24K/16K) 

-In remaining time complete:

  • Odd Rounds: Max Toes to Bar 
  • Even Rounds: Max Ab-Mat Sit Ups 

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Accessory Work: Bench Press 

  • Establish a heavy single 

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Core: 4 Rounds 

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