WOD: Saturday, March 2nd, 2019

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, pas lateral hops
  • Frog Stretch – 1:30 HOLD

 

Pre Game: 4 Rounds (12 Minute Cap)

  • Run the Stairs
  • 3 Squat Cleans (ascending weights)
  • :15s Hanging Knee Raise hold

*After each round of pre-game, attempt to complete 10 Double Unders

 

Workout: 2019 Open Workout “19.2”

In 8 Minutes complete 2 Rounds:

  • 25 Toes 2 Bar
  • 50 Double Unders
  • Squat Cleans

Round 1: 15 Reps (135/85) , Round 2: 13 Reps (185/115)

*If completed within 8 Minutes, 4 additional minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 11 Squat Cleans (225/145)

*If completed before 12 Minutes, 4 minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 9 Squat Cleans (275/175)

*If completed before 12 Minutes, 4 minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 7 Squat Cleans (315/205)

 

Cardio Option: 5 Rounds (20 Minute Cap)

  • 25 Toes 2 Bar
  • 50 Double Unders
  • Medicine Ball Cleans (20/14) *descending reps
*Round 1: 30 Reps, Rnd 2: 26 Reps, Rnd 3: 22 Reps, Rnd 4: 18 Reps, Rnd 5: 14 Reps

 

Strength: Bench Press

  • 5 sets x 5 Rep @70-75% of 1-Rep max

 

Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings

Today's WOD

WOD: Tuesday, July 16th, 2024

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of Lateral Hops, Air Squats, Up-Downs 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 1 Minute Row/Bike/Runner/Ski
  • 3 Squat Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 3 Burpee Box Jumps (24”/20”) 
  • 5 Toes to Bar 
  • 3 Squat Cleans (135/95) 

*RX+: 3 Squat Cleans (185/115) 

*CRX: 1 Squat Clean (205/125) 

*Pick up where you leave off after rest period 

*One score – Total # of rounds + reps completed across all 5 intvs

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Cardio Option: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 3 Burpee Box Jumps (24”/20”) 
  • 5 Toes to Bar 
  • 5 Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold 
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