WOD: Monday, September 17th, 2018

Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Strength: Pause Back Squat (12-15 Minutes)

  • 4 sets x 4 Reps @65-70% of 1-Rep Max

*3 second pause at the bottom of each squat

 

Workout: AMRAP Repeat x2

AMRAP x 9 Minutes

  • 12/9 Calorie Row/Bike/Runner
  • 9 Front Squats (95/65)
  • 6 Burpee Box Jumps (24″/20″)

-Rest 2 Minutes-

AMRAP x 9 Minutes

  • 6 Burpee Box Jumps (24″/20″)
  • 9 Front Squats (95/65)
  • 12/9 Calorie Row/Bike/Runner

 

Core: 5 Rounds

  • 10 Knee Raises
  • :20s Knee Raise Hold

Today's WOD

WOD: Thursday, December 8th, 2022

Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Power Snatches (ascending weights) 
  • 5 DB Box Step Overs 

*Start unweighted on step overs and add weight as you go

——————————————————————————————————–

Workout: For Time 

  • Buy In: 400 Meter Med-Ball Run (20/14) 

-Then-

4 Rounds 

  • 16 2FOR1 Wall Balls (20/14) 
  • 8 Power Snatches (115/85) 
  • 16 DB Box Step Overs (50/35) 

-Then-

  • Buy Out: 400 Meter Med-Ball Run (20/14) 

*2FOR1 Wall Balls: 1 Rep = 1 Med-Ball Squat + 1 Wall Ball 

*DB Step Overs: 1 DB – can be placed anywhere except for on your leg 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy In: 400 Meter Med-Ball Run (20/14) 

-Then-

4 Rounds 

  • 16 2FOR1 Wall Balls (20/14) 
  • 16 Alt DB Snatches (50/35) 
  • 16 DB Box Step Overs (50/35) 

-Then-

  • Buy Out: 400 Meter Med-Ball Run (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations
Posted in | Comments Off on WOD: Thursday, December 8th, 2022
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine