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: Sunday, May 18th, 2025 (Burpee Day 111)

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

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Power Cleans (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: Ladder + For Time 

Part A: Ladder x 15 Minutes 

Buy in: 400 M DB/KB Farmers Carry (24K/16K)(50/35) 

-then in remaining time Ladder of:

3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…

  • Hang Power Cleans (135/95) 
  • Weighted Ab-Mat Sit Ups (20/14) 
  • 21 Double Unders (every round) 

-Rest 2 Minutes- 

Part B- For Time 

  • 200 Meter DB/KB Farmers Carry (24K/16K)(50/35) 
  • 400 Meter Run 

*Two Scores:

  • Last FULL round completed + partial reps for part A 
  • Time for Part B 

——————————————————————————————————–

Cardio Option: Ladder + For Time 

Part A: Ladder x 15 Minutes 

Buy in: 400 M DB/KB Farmers Carry (24K/16K)(50/35) 

-then in remaining time Ladder of:

3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…

  • Russian KB Swings (24K/16K) 
  • Weighted Ab-Mat Sit Ups (20/14) 
  • 21 Double Unders (every round) 

-Rest 2 Minutes- 

Part B- For Time 

  • 200 Meter DB/KB Farmers Carry (24K/16K)(50/35) 
  • 400 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s 6-inch Hold
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