WOD: Friday, September 14th, 2018

Posted by & filed under .

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, November 11th, 2026

Group Dynamic Warmup:

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

—————————————————————————————————-

Strength: Snatch (17 Minutes) 

  • Establish a heavy single 

*Pick either squat or power for this cycle 

*New Strength Cycle: 

  • Mondays- Back Squat (3RM)
  • Wednesdays- Power or Squat Snatch (1RM) 
  • Fridays- Bench Press (1RM) 

——————————————————————————————————– 

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

AMRAP x 3 Minutes 

  • 32 Double Unders 
  • 8 Toes to Bar 
  • 4 Hang Power Snatches (115/75) 

*Pick up where you leave off after rest period 

*One score: total # of rounds + reps completed 

——————————————————————————————————–

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

AMRAP x 3 Minutes 

  • 32 Double Unders 
  • 8 Toes to Bar 
  • 8 Alt DB Hang Snatches (50/35) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)
Posted in | Comments Off on WOD: Wednesday, November 11th, 2026
CrossFit Kilo