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, June 20th, 2025

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Jerk (17 Minutes) 

  • Establish a new 1 Rep Max 

*Make sure you are testing the same as week 1 (push or split) 

*Really focus on your technique from the start 

*Make small jumps and remember to rest between heavy attempts

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Workout: AMRAP x 16 Minutes 

  • 4 DB Devils Press (50/35) 
  • 8 Weighted Ab-Mat Sit Ups (20/14) 
  • (16/12) Calorie Row/Ski OR (12/8) Cal Bike 

*Every 4 Minutes (not including 0:00) complete:

  • 200 Meter Run 

*DB is 2 Reps per side – Alternating is not mandatory 

*Score is total rounds completed + partial reps 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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