WOD: Saturday, September 22nd, 2018

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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: Saturday, April 1st, 2023 (Burpee Day 62)

Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold w/ plate – :10s of Plate Squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min cap) 

  • (9/7) Calorie Row OR Bike 
  • 5 Front Squats (ascending weights) 
  • :15s Hollow Hold 

*Front Squats are from the floor 

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Workout: Every 3:30 Minutes x 6 Rounds 

  • (15/12) Calorie Row OR (12/9) Calorie Bike 
  • 9 Front Squats (115/85) 

-In remaining time complete:

  • Odd Rounds: Max Toes to Bar 
  • Even Rounds: Max Ab-Mat Sit Ups 

*CRX: 9 Front Squats (155/105) 

*Two Scores:

  • One for all 3 rounds of TTB added together
  • One for all 3 rounds of ABSU added together 

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Cardio Option: Every 3:30 Minutes x 6 Rounds 

  • (15/12) Calorie Row OR (12/9) Calorie Bike 
  • 18 DB/KB Goblet Squats (24K/16K) 

-In remaining time complete:

  • Odd Rounds: Max Toes to Bar 
  • Even Rounds: Max Ab-Mat Sit Ups 

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Accessory Work: Bench Press 

  • Establish a heavy single 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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