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: Monday, February 26th, 2024 (Burpee Day 28)

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s pause per rep – 10 Reps (5 per side) 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 250 Meter Row OR 200 Meter Run 
  • 3 Power Snatches (ascending weights) 
  • :15s Hollow Hold 

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Workout: Every 6 Minutes x 3 Intervals 

  • 500 Meter Row OR 400 Meter Run 

-In remaining time AMRAP of: 

  • 15 Weighted Ab-Mat Sit Ups (20/14)
  • 10 Box Jump Overs (24”/20”) 
  • 5 Power Snatches (115/85) 

Pick up where you leave off for each new interval 

*RX+: 15 Toes to Bar

*CRX: 15 Toes to Bar / 5 Power Snatches (155/105) 

*One score – total # of rounds + reps completed across all 3 intervals

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Cardio Option: Every 6 Minutes x 3 Intervals 

  • 500 Meter Row OR 400 Meter Run 

-In remaining time AMRAP of: 

  • 15 Weighted Ab-Mat Sit Ups (20/14)
  • 10 Box Jump Overs (24”/20”) 
  • 10 Alt DB Snatches (50/35) 

Pick up where you leave off for each new interval 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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