WOD: Sunday, September 23rd, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

 

Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Air Runner
  • 3 Sumo Deadlift High Pulls
  • :15s Wall Sit

 

Workout: AMRAP x 20 Minutes

  • 400 Meter Run
  • 40 Sumo Deadlift High Pulls (75/55)
  • 40 Ab-Mat sit ups
  • 40 Jump Squats

 

Skill Work: Double Unders

  • Work on linking your double unders

 

Core: 4 Rounds

  • 15 V-Ups
  • 30 Russian Twists (25/15)

Today's WOD

WOD: Friday, January 16th, 2025

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Strength: Jerk (17 Minutes) 

  • Establish a new 1 Rep Max 

*Be aggressive and shoot for the PR! 

*Make sure you are retesting split or push jerk from week 1

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Workout: 3 intervals (5 Min ON / :90s OFF) 

INTV1: 

  • 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete:

  • Max Burpees to a target (pull up bar) 

INTV2: 

  • 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete:

  • Max Box Jump Overs (24”/20”)

INTV3:

  • 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete:

  • Max Burpee Box Jump Overs (24”/20”) 

*3 total scores:

  • Max reps completed for each interval 

*Burpees to a target standard is a 2 hand touch

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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