Thursday, March 26, 2020

G’day Thursday.

Make a WOD Contest Rules

  1. You must complete 2-3 components of workout. That include a strength section and a conditioning session. Or a pure cardio session, a skill session, and a conditioning section. Definitely bonus points for including a warmup for the workout as well.

  2. Workout must be able to be done at home with odd objects, kettlebell, dumbbells, barbells, bodyweight movements included.

  3. To submit your workout tag @782athletics and @crossfit782 with your workout and a picture or a video of certain important parts of the workout. Also send the workout and the details of the workout to brett@782fitness.com and mike@782fitness.com

  4. You must also have a name from the workout.

  5. We will choose 6 workouts to be rolled out next week based on different categories.

  6. You may submit as many workouts as you want.

  7. Deadline Submission for workouts to be tagged on instagram and sent to our email is Sunday evening at 5pm.

Be creative with all of this. Have fun. This is something cool for us to be able to do to see what you want and for you to dish out something a little different. Excited to see spend a few days in the life of a programmer and to get after these chosen workouts next week!

If you have any questions please reach out to us on Facebook, Instagram, or via email/text.

Zoom Live Workouts - 9am + 5pm

Core & Upper Body Strength

12 minute EMOM - 4 Rounds

0: 45 second max reps Object/KB/DB/BB/Plate strict press

1: 45 second max reps DB/KB/BB/Plate Bent Over Row

2: 45 second elbow plank

After our warmup we will work on some upper body stamina here as well as some solid core stability.

Classic Conditioning

‘Up to No Good’

12 Minute Ascending Ladder

3,6,9,12,15…

Box Jumps/Broad Jumps/Tuck Jumps

Object/Plate Ground to Overhead

Shoulder Taps (per side)

If you have a box, a chair, steps, etc. to jump on use that. If not and you have some space work on a broad jump. Don’t worry about too much distance, but try to be consistent. If you are limited with space try a tuck jump where you jump and tuck your knees into your chest.

Shoulder Taps alternate arms and do 3 per side and then 6 per side and so on and so forth. Ground to overhead use whatever you have available. Creativity Wins!

Accessory Work

Cardio

Long Running Intervals

1.6K Run

Rest 4 Minutes

800m Run

Rest 2 Minutes

400m Run

15 Minutes Mobility

- Team 782

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