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, June 26th, 2026

Group Dynamic Warmup:

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

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Strength: Bench Press (17 Minutes) 

  • Establish a heavy single 

*Warm Up Rep scheme: 

  • 5-5-3-3-1-1-1-1-etc…

*New Strength Cycle:

  • Mondays- Back Squat (1RM) 
  • Wednesdays- Deadlift (1RM) 
  • Fridays- Bench Press (1RM) 

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Workout: For Time 

42 – 30 – 18 

  • Weighted Ab-Mat Sit Ups (20/14) 

21 – 15 – 9 

  • Burpees to a plate (45) 
  • 300 Meter Run 

*Run is to be completed at the end of each round 

*Workout will finish on a 300 M Run 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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