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: Sunday, July 26th, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

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Workout: 4 intervals (3 Minutes ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 9 Box Jump Overs (24”/20”) 
  • 7 Shoulder to Overhead (135/95) 
  • 5 Lateral Pogo Burpees 

*Pick up where you leave off after rest period 

*One score: total # of Rounds + Reps accumulated 

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Cardio Option: 4 intervals (3 Minutes ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 9 Box Jump Overs (24”/20”) 
  • 7 DB Shoulder to Overhead (50×2/35×2)
  • 5 Lateral Pogo Burpees over DB

*Pick up where you leave off after rest period 

*One score: total # of Rounds + Reps accumulated 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Plate Twists (25/15)
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