WOD: Friday, September 14th, 2018

Posted by & filed under .

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: Tuesday, October 20th, 2026

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Deadlifts (ascending weights) 
  • 5 Knee Raises

——————————————————————————————————– 

Workout: For Time 

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 9 Deadlifts (225/155) 
  • 12 Toes to Bar

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 6 Deadlifts (225/155) 
  • 9 Toes to Bar

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 3 Deadlifts (225/155) 
  • 6 Toes to Bar  

*CRx: Deadlifts (275/185)

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 18 Rage Balls (20/15) 
  • 12 Toes to Bar

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 12 Rage Balls (20/15) 
  • 9 Toes to Bar

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 6 Rage Balls (20/15) 
  • 6 Toes to Bar

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
Posted in | Comments Off on WOD: Tuesday, October 20th, 2026
CrossFit Kilo