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: Monday, July 6th, 2026

Group Dynamic Warmup:

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

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Strength: Back Squat (17 Minutes)

4 Sets 

  • Sets 1 and 2: 5 Reps each at 75% of 1RM 
  • Sets 3 and 4: 3 Reps each at 80% of 1RM 

*Continue to try to do these beltless 

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Workout: For Time 

Buy in: 500 M Row/Ski OR 1200 M Bike 

-THEN-

13 – 11 – 9 – 11 – 13 

  • Toes to Bar 

9 – 7 – 5 – 7 – 9 

  • Hang Squat Cleans (115/85) 

-THEN-

Buy out: 500 M Row/Ski OR 1200 M Bike

——————————————————————————————————–

Cardio Option: For Time 

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

-THEN-

13 – 11 – 9 – 11 – 13 

  • Toes to Bar 

9 – 7 – 5 – 7 – 9 

  • Alt DB Hang Squat Cleans (50/35) 

-THEN-

Buy out: 500 M Row/Ski OR 1200 M Bike

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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