WOD: Wednesday, September 19th, 2018

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (10 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Hang Power Snatches (ascending weights)
  • 5 Atomic Sit ups (25/15)

 

Workout: 4 Rounds (1 Minute stations, :15s transitions)

  • Station 1: Max Hang Power Snatches (95/65)
  • Station 2: Max Calorie Row
  • Station 3: Max Wall Balls (20/14)
  • Station 4: Max Calorie Assault Bike/Runner
  • Station 5: Rest

*Rounds 1 and 3: Max Calorie Bike

*Rounds 2 and 4: Max Calorie Runner

**Score is a running count through all stations, restart at 0 each round

 

Skill Work: Handstands

  • Work on handstand holds, handstand push ups, handstand walks, or scaling options

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • :30s Superman Hold

Today's WOD

WOD: Friday, March 1st, 2024 (Burpee Day 32)

Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of Shoulder Taps 
  • Banded Lat Stretch – 1 Minute per side

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 5 Hang Power Cleans (ascending weights) 
  • 5 Tempo Push Ups 

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Workout: 4 Intervals (1 Minute ON / :15s Transition) 

  • Station1: Max Med-Ball Push Press (20/14) 
  • Station2: Max Hang Power Cleans (135/95) 
  • Station3: Max Calorie Row/Bike/Runner/Ski 
  • Station4: Rest 

*4 Total Scores:

Total Reps accumulated across all 3 working stations per interval

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Cardio Option: 4 Intervals (1 Minute ON / :15s Transition) 

  • Station1: Max Med-Ball Push Press (20/14) 
  • Station2: Max American KB Swings (24K/16K)
  • Station3: Max Calorie Row/Bike/Runner/Ski 
  • Station4: Rest 

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Accessory: Open Prep

  • Practice any of the movements for 24.1! 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions 
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