WOD: Saturday, September 22nd, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • Banded Lat Pull downs – 10 Reps per side
  • Banded Shoulder Rotations- 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • 30 Double Unders
  • 3 Shoulder to Overhead (ascending weighs)
  • 5 Broad Jumps

 

Workout: For Time

  • 2o Shoulder to Overhead (95/65)
  • 16 Shoulder to Overhead (115/85)
  • 12 Shoulder to Overhead (135/95)
  • 8 Shoulder to Overhead (155/105)
  • 4 Shoulder to Overhead (175/115)

B/W Rounds: 200 Meter Run + 10 Box Jumps (30/24)

 

Strength: Bench Press

  • 4 sets x 5 Reps at a 31×0 Tempo

*3 seconds on the way down, 1 second pause at the chest each rep

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations

Today's WOD

WOD: Monday, May 6th, 2024 (Burpee Day 98)

Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Strength-Endurance: Every 2:30 x 5 Rounds

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike 
  • 3 Touch N’ Go Power Snatches (ascending weights) 

*Athletes can choose to increase the weight or stay the same 

*Make sure that you are able to complete every round as TNG!

——————————————————————————————————–

Workout: Ladder x 16 Minutes 

4, 8, 12, 16, 20, 24, 28, 32, etc…

  • Calorie Row OR Bike 
  • Alt DB Snatches (50/35) 
  • Box Jump Overs (24”/20”) 

*Score is last FULL round completed + partial reps 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
Posted in | Comments Off on WOD: Monday, May 6th, 2024 (Burpee Day 98)
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine