WOD: Thursday, September 20th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of High knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Power Cleans (ascending weights)
  • :15s Handstand Hold OR Plank on hands

 

Workout: 4 Rounds

  • 300 Meter Run
  • 15 Power Cleans (105/75)
  • 12 Handstand Push ups
  • 9 Toes 2 Bar

CRX: 4 Rounds

  • 300 Meter Run
  • 15 Power Cleans (135/95)
  • 12 Strict Handstand Push ups
  • 9 Toes 2 Bar

*HSPU Modification: 2:1 Push ups (24 Reps)

 

Core: 4 Rounds

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the Ceilings

Today's WOD

WOD: Sunday, May 5th, 2024 (Burpee Day 97)

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, bodyweight lunges, up-downs 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 3 Power Cleans (ascending weight

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Workout: 3 Intervals (5 Min On / :90s Off) 

  • Buy In: 200 Meter Run

-Then in remaining time, AMRAP of: 

  • 12 Wall Balls (20/14) 
  • 6 Alt Front Rack Lunges (105/75) 
  • 3 Power Cleans (105/75) 

*Three scores – total # of Rounds + Reps completed for each interval

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Cardio Option: 3 Intervals (5 Min On / :90s Off) 

  • Buy In: 200 Meter Run

-Then in remaining time, AMRAP of: 

  • 12 Wall Balls (20/14) 
  • 8 Alt DB Lunges (50/35) 
  • 4 DB Devils Press (50/35) *2 per side

*Three scores – total # of Rounds + Reps completed for each interval

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Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • 40 Flutter Kicks
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