WOD: Thursday, September 20th, 2018

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of High knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Power Cleans (ascending weights)
  • :15s Handstand Hold OR Plank on hands

 

Workout: 4 Rounds

  • 300 Meter Run
  • 15 Power Cleans (105/75)
  • 12 Handstand Push ups
  • 9 Toes 2 Bar

CRX: 4 Rounds

  • 300 Meter Run
  • 15 Power Cleans (135/95)
  • 12 Strict Handstand Push ups
  • 9 Toes 2 Bar

*HSPU Modification: 2:1 Push ups (24 Reps)

 

Core: 4 Rounds

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

Today's WOD

WOD: Sunday, August 14th, 2022

Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s plank on hands – :10s of SLOW push ups 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 3 Hang Power Snatches (ascending weights) 
  • 5 Jump Squats 

——————————————————————————————————–

Workout: AMRAP x 21 Minutes 

  • Buy In: Run the Loop 

-Then in remaining time AMRAP of: 

  • 3 Hang Power Snatches (105/75) 
  • 6 Burpee-Box Jumps (24”/20”)
  • (9/6) Calorie Row OR Bike 

*Score is total # of rounds + reps completed in remaining time

——————————————————————————————————–

Cardio Option: AMRAP x 21 Minutes 

  • Buy In: Run the Loop 

-Then in remaining time AMRAP of: 

  • 6 DB Hang Snatches (50/35) 
  • 6 Burpee-Box Jumps (24”/20”)
  • (9/6) Calorie Row OR Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15)
  • 30 DB Side Bends (50/35)
Posted in | Comments Off on WOD: Sunday, August 14th, 2022
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine