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: Thursday, August 11th, 2022

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 (12 Min Cap) 

  • 150 Meter Row OR 300 Meter Bike 
  • 5 Front Squats (ascending weights) 
  • :15s Hanging Knee Raise

——————————————————————————————————–

Workout: For Time 

  • 1000 Meter Row OR 2400 Meter Bike 

-Into-

15 – 12 – 9

  • Toes to Bar 
  • Front Squats (95/65) 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

12 – 9 – 6 

  • Toes to Bar 
  • Front Squats (115/85) 

-Then-

  • 250 Meter Row OR 600 Meter Bike 

-Into-

9 – 6 – 3

  • Toes to Bar 
  • Front Squats (135/95) 

——————————————————————————————————–

Cardio Option: For Time 

  • 1000 Meter Row OR 2400 Meter Bike 

-Into-

15 – 12 – 9

  • Toes to Bar 
  • KB Goblet Squats (24K/16K) x2

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

12 – 9 – 6 

  • Toes to Bar 
  • KB Goblet Squats (24K/16K) x2

-Then-

  • 250 Meter Row OR 600 Meter Bike 

-Into-

9 – 6 – 3

  • Toes to Bar 
  • KB Goblet Squats (24K/16K) x2

——————————————————————————————————–

Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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