WOD: Tuesday, September 18th, 2018

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Warm-up: Group Dynamic

  • Group Jog- 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Deadlifts (ascending weights)
  • :10s Active Hang from pull up bar

 

Workout: 3 Cycles (2 Rounds per cycle)

Cycle 1: 2 Rounds 

  • 48 Double Unders
  • 16 Pull Ups
  • 8 Deadlifts (225/155)

Cycle 2: 2 Rounds

  • 36 Double Unders
  • 12 Pull Ups
  • 6 Deadlifts (275/185)

Cycle 3: 2 Rounds

  • 24 Double Unders
  • 8 Pull ups
  • 4 Deadlifts (315/205)

 

Endurance: Assault Bike Tabata x2

  • :20s on, :10s off x 8 sets

*Rest as needed and then repeat

 

Core: 4 Rounds

  • 30 Flutter Kicks
  • :30s Hollow Hold

Today's WOD

WOD: Monday, January 5th, 2025

Group Dynamic Warmup:

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

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Strength: Front Squat (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

*HEAVY SINGLE WEEK! 

*Make sure you really warm up your FS before you get to set 1 

*Use a belt, knee sleeves, weightlifting shoes if you have them!

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Workout: For Time 

13 – 11 – 9 – 7 – 5 

  • Box Jump Overs (24”/20”) 
  • Thrusters (95/65) 
  • Burpees Over Bar 

*Rest 1 Minute at the completion of each round 

*WORKOUT FLOW:

  • 13 – 13 – 13 – Rest 1 Min 
  • 11 – 11 – 11 – Rest 1 Min 
  • 9 – 9 – 9 – Rest 1 Min 
  • 7 – 7 – 7 – Rest 1 Min 
  • 5 – 5 – 5 – DONE 

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Cardio Option: For Time 

13 – 11 – 9 – 7 – 5 

  • Box Jump Overs (24”/20”) 
  • Atomic Sit Ups (25/15) 
  • Burpees 

*Rest 1 Minute at the completion of each round 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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