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, July 8th, 2026

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes
  • :20s Glute Bridge Hold- :10s of Hip Thrusts
  • Banded Hamstring Stretch – 1 Min per side 

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Strength: Deadlift (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 5 Reps each at 75% of 1RM 
  • Sets 3 and 4: 3 Reps each at 80% of 1RM 

*Sets can be done as TNG or drop singles 

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Workout: Every 4 Minutes x 4 Rounds 

Odd Round (1 and 3):

  • 200 Meter Run 
  • 15 Wall Balls (20/14) 

-in remaining time complete:

  • Max Alt DB Devils Press (50/35) 

Even Rounds (2 and 4):

  • 200 Meter Run 
  • 6 Alt DB Devils Press (50/35) 

-in remaining time complete: 

  • Max Wall Balls (20/14) 

*Two Scores:

  • Total Max DB Devils completed 
  • Total Max Wall Balls completed 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks
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