WOD: Sunday, September 23rd, 2018

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: Sunday, May 19th, 2024 (Burpee Day 111)

Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

  • Min1: :45s Row/Bike/Runner/Ski 
  • Min2: 3 Hang Power Snatches (ascending weights) 
  • Min3: :15s Hanging Knee Raise Hold + 3 Knee Raises

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

  • 6 Toes to Bar 
  • 3 Hang Power Snatches (105/75) 
  • 6 Burpees Over Bar 

-Rest 2 Minutes and Repeat- 

*4 Scores:

  • One for each round of max cals 
  • Rounds + Reps for each 6 Min AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

  • 6 Toes to Bar 
  • 6 DB Hang Snatches (50/35) *3 per side 
  • 6 Burpees Over DB

-Rest 2 Minutes and Repeat- 

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Core: 5 Rounds 

  • 15 Long Sit Ups 
  • 30 Bicycle Crunches 
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