WOD: Thursday, September 13th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • High Knees – 1 Lap
  • Butt Kicks – 1 Lap
  • Frankenstein Kicks – 1 Lap
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Back Rack Lunges (ascending weights) *each leg
  • 5 KB Goblet Squats (16k/12k)

 

Workout: 3 Rounds

  • 30 Alternating Back Rack Lunges (95/65)
  • 30 Bar Over Burpees
  • 30 Wall Balls (20/14)

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • 30 Muffin Toppers (35/25)

Today's WOD

WOD: Thursday, September 24th, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 3 Rounds

  • 200 Meter Run
  • 5 Deadlifts (ascending weights) 
  • :10s Dead Hang 

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Workout: For Time 

4 Rounds 

  • 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)
  • 32 Double Unders 
  • 8 Deadlifts (225/155)

-THEN-

  • Buy out: 800 Meter Run 

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Cardio Option: For Time 

4 Rounds 

  • 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)
  • 32 Double Unders 
  • 16 Rage Balls (20/15) 

-THEN-

  • Buy out: 800 Meter Run 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)
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