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: Wednesday, September 16th, 2026

Group Dynamic Warmup:

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

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Strength: Clean (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 75% of 1RM 
  • Sets 3 and 4: 2 Reps each at 80% of 1RM 

*Power or Squat from week 1 

*All sets done as drop singles only 

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

AMRAP x 3 Min 

  • 9 Toes to Bar 
  • 7 Burpees Over Bar 
  • 5 Power Cleans (135/95) 

*Pick up where you leave off after rest period 

*One score: total # of rounds + reps accumulated across all 4 intvs

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

AMRAP x 3 Min 

  • 9 Toes to Bar 
  • 7 Burpees Over KB 
  • 9 Russian KB Swings (24K/16K) 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)
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