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: Tuesday, December 3rd, 2024

Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Hang Power Snatches (ascending weights) 
  • 1 Wall Walk 

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Workout: AMRAP x 20 Minutes 

  • 2 Wall Walks 
  • 6 Hang Power Snatches (115/85) 
  • 36 Double Unders 

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

  • (12/8) Calorie Row/Ski OR (12/8) Calorie Bike 

*CRX: 4 Hang Power Snatch (135/95) 

*One score: total # of rounds + reps completed in 20 minutes 

*Wall Walk Scaling Options: 

  • Scale Reps or Distance 
  • Plyo Box Wall Walks (4 Reps) 

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Cardio Option: AMRAP x 20 Minutes 

  • 2 Wall Walks 
  • 12 Hang DB Snatches (50/35) * 6 per side 
  • 36 Double Unders 

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

  • (12/8) Calorie Row/Ski OR (12/8) Calorie Bike 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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