WOD: Monday, September 24th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Strength: Pause Back Squat (12-15 Minutes)

  • 4 sets x 4 Reps at 75% of 1-Rep Max

*3 second pause at the bottom of each rep

 

Workout: For Time

3 Rounds 

  • 9 Power Cleans (95/65)
  • 9 Burpees over Bar
  • 9 Pull ups

-500 Meter Run-

3 Rounds

  • 7 Power Cleans (115/85)
  • 7 Burpees over Bar
  • 7 Pull ups

-500 Meter Run-

3 Rounds

  • 5 Power Cleans (135/95)
  • 5 Burpees over Bar
  • 5 Pull ups

 

Core: 4 Rounds

  • 30 Mountain Climbers
  • :30s Knee to elbow plank hold (alternate sides)

Today's WOD

WOD: Saturday, November 26th, 2022

Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

  • Buy In: Run the Loop 

-Then complete:

2 – 4 – 6 – 8 – 10 

  • Power Snatches (135/95) 
  • 12 Toes to Bar 
  • 12 Alt Med-Ball Box Step Ups (20/14)(24”/20”) 

*Workout Flow: 

2 PS – 12 TTB – 12 BSO, 4 PS – 12 TTB – 12 BSO

6 PS – 12 TTB – 12 BSO, 8 PS – 12 TTB – 12 BSO

10 PS – 12 TTB – 12 BSO 

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Cardio Option: For Time 

  • Buy In: Run the Loop 

-Then complete:

4 – 8 – 12 – 16 – 20 

  • Alt DB Power Snatches (50/35) 
  • 12 Toes to Bar 
  • 12 Alt Med-Ball Box Step Ups (20/14)(24”/20”) 

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Strength: Bench Press 

5 Sets x 3 Reps 

  • Sets 1 and 2: 85% of 3 Rep Max
  • Sets 3 and 4: 90% of 3 Rep Max
  • Set 5: 95% of 3 Rep Max 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings 
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