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: Friday, August 12th, 2022

Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Shoulder/Lat Stretch – :30s per side x3 

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Strength: Push Press (15 Minutes) 

  • Establish a heavy single 

*Warm up Rep Scheme: 5-5-3-3-1-1-1-1-1-etc..

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 24 Double Unders 
  • 12 Sumo Deadlift High Pulls (75/55) 
  • 6 Handstand Push Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 200 Meter Run 
  • 12 Sumo Deadlift High Pulls (75/55) 
  • 12 Handstand Push Ups 
  • 12 Sumo Deadlift High Pulls (75/55)
  • 200 Meter Run 

*Two scores – Rounds + reps for Part A and time for Part B 

HSPU Scaling Options:

  • Plyo Box HSPU (6 Reps)
  • Hand Release Push Ups (12 Reps)
  • Med-Ball Push Press (12 Reps) (20/14) 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 24 Double Unders 
  • 12 American KB Swings (24K/16K)
  • 6 Handstand Push Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 200 Meter Run 
  • 12 American KB Swings (24K/16K)
  • 12 Handstand Push Ups 
  • 12 American KB Swings (24K/16K)
  • 200 Meter Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions
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