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 2nd, 2023 (Burpee Day 124)

Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes
  • :20s bottom of squat hold – :10s of plate squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Overhead Squats (ascending weights) 
  • 5 Jump Squats 

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Workout: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 

-In remaining time complete max reps of: 

  • Rounds 1 & 4: Wall Balls (20/14) 
  • Rounds 2 & 5: Overhead Squats (105/75) 
  • Rounds 3 & 6: Box Jump Overs (24”/20”) 

*Rest 2 Minutes between round 3 and 4 

*3 total scores:

  • One for both rounds of wall balls
  • One for both rounds of Overhead Squats 
  • One for both rounds of BJO 

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Cardio Option: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 

-In remaining time complete max reps of: 

  • Rounds 1 & 4: Wall Balls (20/14) 
  • Rounds 2 & 5: Calorie Row 
  • Rounds 3 & 6: Box Jump Overs (24”/20”) 

*Rest 2 Minutes between round 3 and 4 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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