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: Monday, April 22nd, 2024 (Burpee Day 84)

Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Min Per side 

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Strength: Back Squat (17 Minutes)

  • Establish a new 1 Rep Max 

*Retest Week! Be aggressive and go for the PR!

——————————————————————————————————–

Workout: For Time 

  • Buy In: 400 Meter Run 

-Then-

21 – 15 – 9 

  • Front Squats (95/65) 
  • Burpees to a plate (45) 

-Then-

  • Buy Out: 400 Meter Run 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy In: 400 Meter Run 

-Then-

21 – 15 – 9 

  • DB/KB Goblet Squat (50/35)(24K/16K)
  • Burpees to a plate (45) 

-Then-

  • Buy Out: 400 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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