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, October 14th, 2026

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Pigeon Stretch – 1 Min per side 

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Strength: Clean (17 Minutes) 

  • Establish a new 1 Rep Max 

*Make sure you are testing squat or power from week 1 

*Don’t rush to max out / focus on warm up sets! 

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Workout: Ladder x 15 Minutes 

  • Buy in: 800 Meter Run 

-Then in remaining time, ladder of:

3 – 5 – 7 – 9 – 11 – 13 – 15 – etc…

  • Burpee Box Jumps (24”/20”) 
  • Hang Power Cleans (135/95) 

*Score is last full round completed + partial reps

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Cardio Option: Ladder x 15 Minutes 

  • Buy in: 800 Meter Run 

-Then in remaining time, ladder of:

3 – 5 – 7 – 9 – 11 – 13 – 15 – etc…

  • Burpee Box Jumps (24”/20”) 
  • American KB Swings (24K/16K) 

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Core: 4 Rounds 

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