WOD: Monday, September 24th, 2018

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: Thursday, June 13th, 2024

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 100 Meter Run (back stairs) 
  • 5 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: For Time 

3 Rounds 

  • 400 Meter Run 

-Into-

12 – 10 – 8 

  • Alt DB Suitcase Lunges (50/35) *half per side
  • Weighted Ab-Mat Sit Ups (20/14) 

6 – 5 – 4 

  • Deadlifts (205/135) 

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds 

  • 400 Meter Run 

-Into-

12 – 10 – 8 

  • Alt DB Suitcase Lunges (50/35) *half per side
  • Weighted Ab-Mat Sit Ups (20/14) 
  • Rage Balls (20/15)

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Ankle Touches
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