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: Friday, October 2nd, 2026

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes
  • :20s Plank on hands – :10s of Push Ups
  • Banded Shoulder Stretch – 1 Min per side 

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Strength: Jerk (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 2 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Really focus on speed under the bar as you warm up 

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

AMRAP x 3 Minutes 

  • 6 DB Hang Clean and Jerks (50/35) 
  • 12 AB-Mat Sit Ups 
  • 24 Double Unders

*Pick up where you leave off after rest period 

*One continuous score for all 4 working intvs 

*DB is 3 per side / does NOT have to be alternating

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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