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, October 1st, 2023

Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 3 Hang Power Snatches (ascending weights) 
  • 5 SLOW Knee Raises OR 5 Strict Toes to Bar 

——————————————————————————————————–

Workout: For Time 

  • Buy In: 500 Meter Med-ball Run (20/14) 

-Then-

16 – 14 – 12 – 10 – 8 

  • Toes to Bar 

8 – 7 – 6 – 5 – 4 

  • Hang Power Snatches (115/85) 

-Then-

  • Buy Out: 500 Meter Med-ball Run (20/14) 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy In: 500 Meter Med-ball Run (20/14) 

-Then-

16 – 14 – 12 – 10 – 8 

  • Toes to Bar 
  • DB Hang Snatches (50/35) *half per side 

-Then-

  • Buy Out: 500 Meter Med-ball Run (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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