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, August 27th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, air squats, squat hold 
  • Couch Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Ski/Bike 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :10s Hanging Knee Raise Hold 

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Workout: 3 intervals (6 Minutes ON / 2 Min OFF) 

Intv1: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 8 Toes to Bar 
  • 10 Alt Front Rack Lunges (105/75)

Intv2: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 6 Toes to Bar 
  • 8 Alt Front Rack Lunges (115/85)

Intv3: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 4 Toes to Bar 
  • 6 Alt Front Rack Lunges (135/95)

*Three Total Scores:

  • Rounds + Reps completed for each interval

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Cardio Option: 3 intervals (6 Minutes ON / 2 Min OFF) 

Intv1: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 8 Toes to Bar 
  • 10 Alt DB Lunges (50/35)

Intv2: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 6 Toes to Bar 
  • 8 Alt DB Lunges (50/35)

Intv3: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 4 Toes to Bar 
  • 6 Alt DB Lunges (50/35)

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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