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: Tuesday, March 21st, 2023 (Burpee Day 51)

Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold w/ plate – :10s of plate squats
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway (150M Air Runner)
  • 5 Front Squats (ascending weights) 
  • 10 V-Ups 

*Front squats come from the floor

——————————————————————————————————–

Workout: For Time

  • Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds 

  • 8 Toes to Bar 
  • 10 Front Squats (135/95) 
  • 12 Burpees to target (pull up bar) 

*Loop scaling options:

  • 2000 Meter Row OR 3600 Meter Bike 

——————————————————————————————————–

Cardio Option: For Time

  • Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds 

  • 8 Toes to Bar 
  • 24 KB/DB Goblet Squats (24K/16K) 
  • 12 Burpees to target (pull up bar) 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Press
  • 10 Banded Rotations 
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