WOD: Sunday, September 16th, 2018

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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: Thursday, September 28th, 2023

Warm-up: Group Dynamic

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of Squat hold – :10s of MB Squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 x 5 Rounds 

  • 200 Meter Run 
  • 5 Back Squats (increasing weight per round) 

*Start around 60% of 1RM and build 

*Last set should be a tough set of 5 but NO failing! 

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Workout: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 

-in remaining time complete max reps:

  • Rd1 and 4: Max Box Jump Overs (24”/20”) 
  • Rd2 and 5: Max DB/KB Goblet Squats (50/35)(24K/16K) 
  • Rd3 and 6: Max Weighted Ab-Mat Sit Ups (20/14) 

*3 Separate scores: 

  • One score for total BJO, Goblet Squats, and ABSU

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Core: 4 Rounds 

  • 10 Banded Pallof Presses 
  • 10 Banded Rotations
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