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: Friday, December 2nd, 2022

Warm-up: Group Dynamic 

  • Cat Camels w/ :03s Pause- 10 Total (5 per position) 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Strength: Push Press (15 Minutes) 

  • Establish a one rep max 

*Make sure you rest between each heavy attempt

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Ski/Bike 

-Rest :30s-

AMRAP x 5 Minutes 

  • 5 Hang Power Clean and Jerks (95/65) 
  • 5 Toes to Bar 

-Rest 2 Minutes and repeat- 

  • *Row and Ski must be done on damper 10
  • *Bike is Arms only 
  • 4 total scores – 2 for calories and 2 for AMRAP of clean and t2b

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Ski/Bike 

-Rest :30s-

AMRAP x 5 Minutes 

  • 10 DB Hang Clean and Jerks (50/35) *5 per side 
  • 5 Toes to Bar 

-Rest 2 Minutes and repeat- 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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