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 20th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 250 Meter Row OR 600 M Bike 
  • 5 Front Squats (ascending weights) 
  • :15s Hollow Hold 

*Front Squats come from the ground only 

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Workout: For Time 

  • Buy in: 1000 M Row OR 2400 M Bike 

-THEN-

4 Rounds 

  • 30 Ab-Mat Sit Ups 
  • 15 Front Squats (135/95) / 30 Wall Balls (20/14) 

-THEN-

  • Buy out: 1000 M Row OR 2400 M Bike 

*Odd Rounds (1 and 3): 15 Front Squats (135/95)

*Even Rounds (2 and 4): 30 Wall Balls (20/14) 

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Cardio Option: For Time 

  • Buy in: 1000 M Row OR 2400 M Bike 

-THEN-

4 Rounds 

  • 30 Ab-Mat Sit Ups 
  • 30 KB Goblet Squats (24K/16K) / 30 Wall Balls (20/14) 

-THEN-

  • Buy out: 1000 M Row OR 2400 M Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses
  • 10 Banded Rotations
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