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: Saturday, August 29th, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Deadlifts (ascending weights) 
  • :10s Chin over bar hold 

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Workout: For Time 

  • 400 Meter Run 

-into-

7 – 9 – 11

  • Deadlifts (225/155) 
  • Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

5 – 7 – 9 

  • Deadlifts (225/155) 
  • Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

3 – 5 – 7 

  • Deadlifts (225/155) 
  • Pull Ups 

*CRx: Bar MU (3-4-5 / 2-3-4 / 1-2-3)

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Run 

-into-

14 – 18 – 22 

  • Rage Balls (20/14) 

7 – 9 – 11

  • Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

10 – 14 – 18 

  • Rage Balls (20/14) 

5 – 7 – 9 

  • Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

6 – 10 – 14

  • Rage Balls (20/14) 

3 – 5 – 7 

  • Pull Ups 

——————————————————————————————————–

Accessory Work: Bench and Bi’s

4 Sets 

  • 5 Bench Presses (you pick weight) 
  • 10 Alt DB Bicep Curls 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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