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: Thursday, September 10th, 2026

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 5 Hang Power Snatches (ascending weights) 
  • 5 Slow Knee Raises 

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Workout: For Time 

Buy in: 500 M Row / 400 M Run / 1200 M Bike 

-THEN-

3 Rounds 

  • 7 Toes to Bar 
  • 21 Double Unders 
  • 7 Hang Power Snatches (105/65) 

-into-

3 Rounds 

  • 7 Toes to Bar 
  • 21 Double Unders 
  • 14 Alt DB Hang Snatches (50/35) 

-THEN-

Buy out: 500 M Row / 400 M Run / 1200 M Bike 

——————————————————————————————————–

Cardio Option: For Time 

Buy in: 500 M Row / 400 M Run / 1200 M Bike 

-THEN-

3 Rounds 

  • 7 Toes to Bar 
  • 21 Double Unders 
  • 14 American KB Swings (24K/16K)

-into-

3 Rounds 

  • 7 Toes to Bar 
  • 21 Double Unders 
  • 14 Alt DB Hang Snatches (50/35) 

-THEN-

Buy out: 500 M Row / 400 M Run / 1200 M Bike 

——————————————————————————————————–

Core: 4 Rounds

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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