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: Friday, October 23rd, 2026

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds

  • (12/9) Calorie Row/Bike/Runner/Ski 
  • 6 Alt DB Devils Press (ascending weights) 
  • :15s Hollow Hold

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Workout: 4 intervals (1 Min Stations / :15s Transition) 

  • Station1: Max Weighted Ab-Mat Sit Ups (20/14)
  • Station2: Max Alt DB Devils Press (50/35)
  • Station3: Max Calorie Row/Bike/Runner/Ski
  • Station4: Rest

*CRx: Devils Press (70/50)

*4 Total Scores:

  • ABSU + DP + Cals = Score for that round 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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