WOD: Tuesday, September 18th, 2018

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: Thursday, June 13th, 2024

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 100 Meter Run (back stairs) 
  • 5 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: For Time 

3 Rounds 

  • 400 Meter Run 

-Into-

12 – 10 – 8 

  • Alt DB Suitcase Lunges (50/35) *half per side
  • Weighted Ab-Mat Sit Ups (20/14) 

6 – 5 – 4 

  • Deadlifts (205/135) 

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds 

  • 400 Meter Run 

-Into-

12 – 10 – 8 

  • Alt DB Suitcase Lunges (50/35) *half per side
  • Weighted Ab-Mat Sit Ups (20/14) 
  • Rage Balls (20/15)

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Ankle Touches
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