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: Friday, August 19th, 2022

Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Cat-Camels w :03s pause – 10 SLOW Reps (5 per position)
  • Banded Lat/Samson Stretch – 1 minute per side 

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Strength: Push Press (15 Minutes) 

  • 3 Sets x 5 Reps @ 60% of 1RM 
  • 2 Sets x 5 Reps @ 70% of 1RM 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner 

*Every 3 Minutes (NOT including 0:00) complete:

  • 8 Power Cleans (95/65)
  • 8 Alt Front Rack Lunges (95/65) 

*Score is total # of calories completed in 18 minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner 

*Every 3 Minutes (NOT including 0:00) complete:

  • 8 Med-Ball Squat Cleans (20/14)
  • 8 Alt Med-Ball Lunges (20/14) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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