WOD: Thursday, September 20th, 2018

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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, May 6th, 2024 (Burpee Day 98)

Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength-Endurance: Every 2:30 x 5 Rounds

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike 
  • 3 Touch N’ Go Power Snatches (ascending weights) 

*Athletes can choose to increase the weight or stay the same 

*Make sure that you are able to complete every round as TNG!

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Workout: Ladder x 16 Minutes 

4, 8, 12, 16, 20, 24, 28, 32, etc…

  • Calorie Row OR Bike 
  • Alt DB Snatches (50/35) 
  • Box Jump Overs (24”/20”) 

*Score is last FULL round completed + partial reps 

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Core: 4 Rounds 

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