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: Tuesday, June 25th, 2024

Warm-up: Group Dynamic

  • Glute Bridge/Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :10s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: For Time 

  • 400 Meter Med-Ball Run (20/14)

-Into-

4 Rounds 

  • 32 Double Unders
  • 8 Toes to Bar 
  • 8 Deadlifts (205/135) 

-Then-

  • 400 Meter Med-Ball Run (20/14)

-Into-

4 Rounds 

  • 8 Deadlifts (205/135) 
  • 8 Toes to Bar 
  • 32 Double Unders 

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Med-Ball Run (20/14)

-Into-

4 Rounds 

  • 32 Double Unders
  • 8 Toes to Bar 
  • 16 Russian KB Swings (24K/16K)

-Then-

  • 400 Meter Med-Ball Run (20/14)

-Into-

4 Rounds 

  • 16 Russian KB Swings (24K/16K)
  • 8 Toes to Bar 
  • 32 Double Unders 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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