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: Friday, August 19th, 2022

Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Cat-Camels w :03s pause – 10 SLOW Reps (5 per position)
  • Banded Lat/Samson Stretch – 1 minute per side 

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Strength: Push Press (15 Minutes) 

  • 3 Sets x 5 Reps @ 60% of 1RM 
  • 2 Sets x 5 Reps @ 70% of 1RM 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner 

*Every 3 Minutes (NOT including 0:00) complete:

  • 8 Power Cleans (95/65)
  • 8 Alt Front Rack Lunges (95/65) 

*Score is total # of calories completed in 18 minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner 

*Every 3 Minutes (NOT including 0:00) complete:

  • 8 Med-Ball Squat Cleans (20/14)
  • 8 Alt Med-Ball Lunges (20/14) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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