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, September 26th, 2026

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row/Ski OR 300 M Bike
  • 3 Squat Cleans (ascending weights) 
  • :10s Chin over Bar Hold 

——————————————————————————————————– 

Workout: For Time 

2 Rounds 

  • 6 Squat Cleans (155/105) 
  • 12 Pull Ups 
  • 12 Med-Ball Box Step Overs (20/14)(24”/20”)

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

  • 5 Squat Cleans (155/105) 
  • 10 Pull Ups 
  • 10 Med-Ball Box Step Overs (20/14)(24”/20”)

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

  • 4 Squat Cleans (155/105) 
  • 8 Pull Ups 
  • 8 Med-Ball Box Step Overs (20/14)(24”/20”)

*Rx+: Either SC’s (185/125) OR BMU (6-5-4) 

*CRx: Both SC’s (185/125) AND BMU (6-5-4) 

——————————————————————————————————–

Cardio Option: For Time 

2 Rounds 

  • 12 Atomic Sit Ups (25/15)
  • 12 Pull Ups 
  • 12 Med-Ball Box Step Overs (20/14)(24”/20”)

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

  • 10 Atomic Sit Ups (25/15)
  • 10 Pull Ups 
  • 10 Med-Ball Box Step Overs (20/14)(24”/20”)

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

  • 8 Atomic Sit Ups (25/15)
  • 8 Pull Ups 
  • 8 Med-Ball Box Step Overs (20/14)(24”/20”)

——————————————————————————————————–

Accessory Work: Bench Press (3RM) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 80% of 3RM 
  • Sets 3 and 4: 3 Reps each at 85% of 3RM 

——————————————————————————————————–

Core: 4 Rounds 

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