WOD: Friday, September 21st, 2018

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

 

Strength: Pause Front Squat (12-15 Minutes)

  • 4 sets x 4 Reps @65%-70% of 1-Rep max

*3 second hold at the bottom of each rep

 

Workout: For Time

  • 500 Meter Run
  • 50 Weighted Switches (50/35)
  • 25 Thrusters (75/55)

 

  • 400 Meter Run
  • 40 Weighted Switches (50/35)
  • 20  Thrusters (75/55)

 

  • 300 Meter Run
  • 30 Weighted Switches (50/35)
  • 15 Thrusters (75/55)

 

  • 200 Meter Run
  • 20 Weighted Switches (50/35)
  • 10 Thrusters (75/55)

 

Cardio Option: For Time

21-15-12-9-6-3

  • Calorie Row/Bike
  • GHD Sit ups

*B/W Rounds: 300 Meter Run

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions

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 

——————————————————————————————————–

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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