WOD: Saturday, September 22nd, 2018

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: 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
Posted in | Comments Off on WOD: Thursday, August 11th, 2022
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine