WOD: Sunday, September 23rd, 2018

Posted by & filed under .

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: Monday, May 6th, 2024 (Burpee Day 98)

Warm-up: Group Dynamic

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

——————————————————————————————————–

Strength-Endurance: Every 2:30 x 5 Rounds

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike 
  • 3 Touch N’ Go Power Snatches (ascending weights) 

*Athletes can choose to increase the weight or stay the same 

*Make sure that you are able to complete every round as TNG!

——————————————————————————————————–

Workout: Ladder x 16 Minutes 

4, 8, 12, 16, 20, 24, 28, 32, etc…

  • Calorie Row OR Bike 
  • Alt DB Snatches (50/35) 
  • Box Jump Overs (24”/20”) 

*Score is last FULL round completed + partial reps 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
Posted in | Comments Off on WOD: Monday, May 6th, 2024 (Burpee Day 98)
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine