WOD: Friday, September 14th, 2018

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata- 2 Minutes
  • Frog Stretch – 1:30 Hold

 

Strength: Pause Front Squat (12-15 Minutes)

  • Build to a one rep max pause front squat

*Hold the bottom position for 3 seconds

 

Workout: AMRAP x 18 Minutes

  • 36 Double Unders
  • 12 Shoulder To Overhead (85/60)
  • 3 Rope Climbs

*Rope Climb Modification = 2:1 Rope Ascents (6 reps)

 

Cardio Option: AMRAP x 18 Minutes

  • 300 Meter Run
  • 15 GHD Sit ups
  • 30 Double Unders
  • 15 Jump Squats

 

Core: 5 Rounds

  • 15 GHD Sit-Ups
  • 15 GHD Back Extensions

Today's WOD

WOD: Saturday, July 11th, 2026

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Squat Cleans (ascending weights) 
  • :10s Chin over bar hold 

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Workout: For Time 

1 Round 

  • 400 Meter Run 
  • 16 Pull Ups 
  • 8 Squat Cleans (135/95) 

-THEN-

2 Rounds 

  • 200 Meter Run 
  • 8 Pull Ups 
  • 4 Squat Cleans (135/95) 

-THEN-

4 Rounds 

  • 100 Meter Run (BACK STAIRS) 
  • 4 Pull Ups 
  • 2 Squat Cleans (135/95) 

*Rx+: SC (185/115) OR Bar/Ring MU (8-2×4-4×2) 

*CRx: SC (185/115) AND Bar/Ring MU (8-2×4-4×2) 

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Cardio Option: For Time 

1 Round 

  • 400 Meter Run 
  • 16 Pull Ups 
  • 16 Atomic Sit Ups (25/15)

-THEN-

2 Rounds 

  • 200 Meter Run 
  • 8 Pull Ups 
  • 8 Atomic Sit Ups (25/15)

-THEN-

4 Rounds 

  • 100 Meter Run (BACK STAIRS) 
  • 4 Pull Ups 
  • 4 Atomic Sit Ups (25/15)

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Core: 4 Rounds 

  • 20 Weighted reach the ceilings (25/15) 
  • 20 Kick the ceilings
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