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: Sunday, November 10th, 2024

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 3 Rounds (10 min cap)

  • 250 Meter Row OR 600 Meter Bike 
  • 3 Hang Power Snatches (ascending weights) 
  • 10 Double Unders or 20 Singles 

——————————————————————————————————–

Workout: For Time 

3 Rounds 

  • 21 Double Unders 
  • 15 Med-Ball Push Press (20/14) 
  • 9 Hang Power Snatches (105/75) 

-Then-

  • 1000 Meter Row/Ski OR 2400 Meter Bike

-Then-

3 Rounds 

  • 9 Hang Power Snatches (105/75) 
  • 15 Med-ball Push Press (20/14) 
  • 21 Double Unders 

*Light barbell – HPS should be done in no more than 2 sets

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds 

  • 21 Double Unders 
  • 15 Med-Ball Push Press (20/14) 
  • 10 DB Hang Power Snatches (50/35)

-Then-

  • 1000 Meter Row/Ski OR 2400 Meter Bike

-Then-

3 Rounds 

  • 10 DB Hang Power Snatches (50/35) 
  • 15 Med-ball Push Press (20/14) 
  • 21 Double Unders 

*Alt not necessary – must do 5 per side on DB 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 10 KB Pull Through (16K/12K)
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