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: Monday, August 17th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Pigeon Stretch – 1 Min per side 

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Strength-Endurance: Every 2:30 Min x 4 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 10 Alt Front Rack Lunges 

*Rx: (105/65) / *Rx+: (115/85) / *CRx: (135/95) 

*Lunges are to be done unbroken every round

*Barbell can come from the floor or rack 

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Workout: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-THEN-

24 – 20 – 16 – 12

  • Box Jumps (24”/20”) 

12 – 10 – 8 – 6

  • Alt DB Devils Press (50/35) 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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