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: Friday, December 2nd, 2022

Warm-up: Group Dynamic 

  • Cat Camels w/ :03s Pause- 10 Total (5 per position) 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Strength: Push Press (15 Minutes) 

  • Establish a one rep max 

*Make sure you rest between each heavy attempt

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Ski/Bike 

-Rest :30s-

AMRAP x 5 Minutes 

  • 5 Hang Power Clean and Jerks (95/65) 
  • 5 Toes to Bar 

-Rest 2 Minutes and repeat- 

  • *Row and Ski must be done on damper 10
  • *Bike is Arms only 
  • 4 total scores – 2 for calories and 2 for AMRAP of clean and t2b

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Ski/Bike 

-Rest :30s-

AMRAP x 5 Minutes 

  • 10 DB Hang Clean and Jerks (50/35) *5 per side 
  • 5 Toes to Bar 

-Rest 2 Minutes and repeat- 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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