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: Wednesday, June 10th, 2026

Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of OHS hold – :10s of PVC OHS 
  • Couch Stretch – 1 Min per side 

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

  • 250 M Row/Ski / 200 M Run / 600 M Bike 
  • 5 Overhead Squats 

*Rx: (105/65) / *Rx+: (115/75) / *CRx: (135/85) 

*Barbell should be unbroken every round 

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Workout: Every 5 Minutes x 3 intervals

2 Rounds 

  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 10 DB/KB Goblet Squats (50/35)(24K/16K) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski

*One Score: Total Cals accumulated across 3 intvs

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Core: 4 Rounds 

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