WOD: Friday, September 21st, 2018

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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: Thursday, September 28th, 2023

Warm-up: Group Dynamic

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of Squat hold – :10s of MB Squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 x 5 Rounds 

  • 200 Meter Run 
  • 5 Back Squats (increasing weight per round) 

*Start around 60% of 1RM and build 

*Last set should be a tough set of 5 but NO failing! 

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Workout: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 

-in remaining time complete max reps:

  • Rd1 and 4: Max Box Jump Overs (24”/20”) 
  • Rd2 and 5: Max DB/KB Goblet Squats (50/35)(24K/16K) 
  • Rd3 and 6: Max Weighted Ab-Mat Sit Ups (20/14) 

*3 Separate scores: 

  • One score for total BJO, Goblet Squats, and ABSU

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Core: 4 Rounds 

  • 10 Banded Pallof Presses 
  • 10 Banded Rotations
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