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: Tuesday, March 21st, 2023 (Burpee Day 51)

Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway (150M Air Runner)
  • 5 Front Squats (ascending weights) 
  • 10 V-Ups 

*Front squats come from the floor

——————————————————————————————————–

Workout: For Time

  • Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds 

  • 8 Toes to Bar 
  • 10 Front Squats (135/95) 
  • 12 Burpees to target (pull up bar) 

*Loop scaling options:

  • 2000 Meter Row OR 3600 Meter Bike 

——————————————————————————————————–

Cardio Option: For Time

  • Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds 

  • 8 Toes to Bar 
  • 24 KB/DB Goblet Squats (24K/16K) 
  • 12 Burpees to target (pull up bar) 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Press
  • 10 Banded Rotations 
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