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: Thursday, June 18th, 2026

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Hamstring Stretch – 1 min per side  

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :10s Chin over bar hold 

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Workout: AMRAP x 18 Minutes 

  • 5 Deadlifts (205/135) 
  • 7 Burpees Over Bar 
  • 9 Pull Ups 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*Rx+: 9 Chest 2 Bar / *CRx: 5 Bar/Ring MU 

*One score: total # of rounds + reps completed

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Cardio Option: AMRAP x 18 Minutes 

  • 9 Russian KB Swings (24K/16K)
  • 7 Burpees Over KB
  • 9 Pull Ups 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

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Core: 4 Rounds 

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