WOD: Sunday, September 23rd, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

 

Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Air Runner
  • 3 Sumo Deadlift High Pulls
  • :15s Wall Sit

 

Workout: AMRAP x 20 Minutes

  • 400 Meter Run
  • 40 Sumo Deadlift High Pulls (75/55)
  • 40 Ab-Mat sit ups
  • 40 Jump Squats

 

Skill Work: Double Unders

  • Work on linking your double unders

 

Core: 4 Rounds

  • 15 V-Ups
  • 30 Russian Twists (25/15)

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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