WOD: Tuesday, September 18th, 2018

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Warm-up: Group Dynamic

  • Group Jog- 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Deadlifts (ascending weights)
  • :10s Active Hang from pull up bar

 

Workout: 3 Cycles (2 Rounds per cycle)

Cycle 1: 2 Rounds 

  • 48 Double Unders
  • 16 Pull Ups
  • 8 Deadlifts (225/155)

Cycle 2: 2 Rounds

  • 36 Double Unders
  • 12 Pull Ups
  • 6 Deadlifts (275/185)

Cycle 3: 2 Rounds

  • 24 Double Unders
  • 8 Pull ups
  • 4 Deadlifts (315/205)

 

Endurance: Assault Bike Tabata x2

  • :20s on, :10s off x 8 sets

*Rest as needed and then repeat

 

Core: 4 Rounds

  • 30 Flutter Kicks
  • :30s Hollow Hold

Today's WOD

WOD: TUESDAY, APRIL 30TH, 2024 (BURPEE DAY 92)

Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 5 Overhead Squats (ascending weights) 
  • :10s Handstand Hold OR Plank on Hands 

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Workout: 2 Intervals (8 Minutes ON / 2 Min OFF) 

INTV 1

  • Buy In: 400 Meter Run

-Then in remaining time AMRAP of: 

  • 5 Strict Handstand Push Ups 
  • 5 Overhead Squats (115/85)

INTV 2

  • Buy In: 400 Meter Run

-Then in remaining time AMRAP of: 

  • 5 Handstand Push Ups (kipping)
  • 5 Overhead Squats (115/85) 

*RX+: 5 Wall Facing HSPU (intv1) 

*CRX: 5 Wall Facing HSPU (intv1) / 5 OHS (155/105) 

*HSPU Scaling Options: 

  • Scale Reps AND/OR Distance
  • Plyo Box HSPU (same reps) 
  • Hand Release Push Up / MB Push Press combo (10 reps for both)

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Cardio Option: 2 Intervals (8 Minutes ON / 2 Min OFF) 

INTV 1

  • Buy In: 400 Meter Run

-Then in remaining time AMRAP of: 

  • 5 Strict Handstand Push Ups 
  • 10 Atomic Sit Ups (25/15)

INTV 2

  • Buy In: 400 Meter Run

-Then in remaining time AMRAP of: 

  • 5 Handstand Push Ups (kipping)
  • 10 Atomic Sit Ups (25/15)

——————————————————————————————————–

Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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