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: Tuesday, November 29th, 2022

Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Shoulder to Overhead (ascending weights) 
  • 5 Jump Squats 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Run 

-Then-

42 – 36 – 30 

  • Double Unders 

14 – 12 – 10 

  • Shoulder to Overhead (105/75) 

-Into-

  • 500 Meter Run 

-Then-

21 – 18 – 15 

  • Box Jumps (24”/20”) 

 7 – 6 – 5 

  • Shoulder to Overhead (135/95) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-Then-

42 – 36 – 30 

  • Double Unders 

28 – 24 – 20 

  • Med-Ball Push Press (20/14) 

-Into-

  • 500 Meter Run 

-Then-

21 – 18 – 15 

  • Box Jumps (24”/20”) 

 14 – 12 – 10 

  • Med-Ball Push Press (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations
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