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: Saturday, November 26th, 2022

Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

  • Buy In: Run the Loop 

-Then complete:

2 – 4 – 6 – 8 – 10 

  • Power Snatches (135/95) 
  • 12 Toes to Bar 
  • 12 Alt Med-Ball Box Step Ups (20/14)(24”/20”) 

*Workout Flow: 

2 PS – 12 TTB – 12 BSO, 4 PS – 12 TTB – 12 BSO

6 PS – 12 TTB – 12 BSO, 8 PS – 12 TTB – 12 BSO

10 PS – 12 TTB – 12 BSO 

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Cardio Option: For Time 

  • Buy In: Run the Loop 

-Then complete:

4 – 8 – 12 – 16 – 20 

  • Alt DB Power Snatches (50/35) 
  • 12 Toes to Bar 
  • 12 Alt Med-Ball Box Step Ups (20/14)(24”/20”) 

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Strength: Bench Press 

5 Sets x 3 Reps 

  • Sets 1 and 2: 85% of 3 Rep Max
  • Sets 3 and 4: 90% of 3 Rep Max
  • Set 5: 95% of 3 Rep Max 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings 
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