WOD: Tuesday, February 26th, 2019

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps per side
  • Calf stretch with wall – 1 Minute Per side

 

Pre-Game: 3 Rounds 

  • Calorie Row/Bike/Runner (9/7)
  • 3 Shoulder to Overhead  (ascending weights)
  • :15s Hanging Knee Raise HOLD

 

Workout: Chipper

  • 100 Double Unders
  • 25 Shoulder to Overhead (75/55)
  • 25 Toes 2 Bar

 

  • 80 Double Unders
  • 20 Shoulder to Overhead (95/65)
  • 20 Toes 2 Bar

 

  • 60 Double Unders
  • 15 Shoulder to Overhead (115/85)
  • 15 Toes 2 Bar

 

  • 40 Double Unders
  • 10 Shoulder to Overhead (135/95)
  • 10 Toes 2 Bar

 

Cardio Option: Chipper

  • 100 Double Unders
  • 25 Burpees to a target
  • 25 Toes 2 Bar

 

  • 80 Double Unders
  • 20 Burpees to a target
  • 20 Toes 2 Bar

 

  • 60 Double Unders
  • 15 Burpees to a target
  • 15 Toes 2 Bar

 

  • 40 Double Unders
  • 10 Burpees to a target
  • 10 Toes 2 Bar

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations

Today's WOD

WOD: Wednesday, March 29th, 2023 (Burpee Day 59)

Warm-up: Group Dynamic 

  • Glute Bridge Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Deadlift (17 Minutes) 

  • Establish a heavy single 

*New Base Building Strength Cycle:

  • Mondays- Front Squat 
  • Wednesdays- Deadlift
  • Friday- Strict Press 

——————————————————————————————————–

Workout: For Time 

  • Buy In: 800 Meter Run

-Then-

30 – 20 – 10 

  • Power Cleans (95/65)
  • Med-Ball Box Step Overs (24”/20”)(20/14)

-Then-

  • Buy Out: 800 Meter Run 

*Barbell weight should be light to force you to hang on! 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy In: 800 Meter Run

-Then-

30 – 20 – 10 

  • Russian KB Swings (24K/16K) 
  • Med-Ball Box Step Overs (24”/20”)(20/14)

-Then-

  • Buy Out: 800 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)
Posted in | Comments Off on WOD: Wednesday, March 29th, 2023 (Burpee Day 59)
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine