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, August 9th, 2022

Warm-up: Group Dynamic

  • Plank-Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of Shoulder Taps 
  • Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row OR Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • 5 Jump Squats 

——————————————————————————————————–

Workout: For Time 

  • Buy In: 50 Med-Ball Switches (20/14)

-Then-

4 Rounds 

  • (15/12) Calorie Row OR (12/9) Calorie Bike 
  • 12 Burpees Over Bar 
  • 9 Shoulder to Overhead (135/95) 

-Then-

  • Buy Out: 50 Med-Ball Switches (20/14) 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy In: 50 Med-Ball Switches (20/14)

-Then-

4 Rounds 

  • (15/12) Calorie Row OR (12/9) Calorie Bike 
  • 12 Burpees Over Bar 
  • 15 Med-Ball Push Press (20/14) 

-Then-

  • Buy Out: 50 Med-Ball Switches (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Russian Twists (25/15) 
  • 30 Flutter Kicks
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