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: Monday, February 26th, 2024 (Burpee Day 28)

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s pause per rep – 10 Reps (5 per side) 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 250 Meter Row OR 200 Meter Run 
  • 3 Power Snatches (ascending weights) 
  • :15s Hollow Hold 

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Workout: Every 6 Minutes x 3 Intervals 

  • 500 Meter Row OR 400 Meter Run 

-In remaining time AMRAP of: 

  • 15 Weighted Ab-Mat Sit Ups (20/14)
  • 10 Box Jump Overs (24”/20”) 
  • 5 Power Snatches (115/85) 

Pick up where you leave off for each new interval 

*RX+: 15 Toes to Bar

*CRX: 15 Toes to Bar / 5 Power Snatches (155/105) 

*One score – total # of rounds + reps completed across all 3 intervals

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Cardio Option: Every 6 Minutes x 3 Intervals 

  • 500 Meter Row OR 400 Meter Run 

-In remaining time AMRAP of: 

  • 15 Weighted Ab-Mat Sit Ups (20/14)
  • 10 Box Jump Overs (24”/20”) 
  • 10 Alt DB Snatches (50/35) 

Pick up where you leave off for each new interval 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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