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, July 2nd, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement
  • :20s of lateral hops, air squats, squat hold 
  • Pigeon Stretch – 1 Min per side   

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 5 Thrusters (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

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Workout: For Time 

4 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 9 Box Jump Overs (24”/20”) 
  • 6 Thrusters (115/75) 

-THEN-

2 Rounds 

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 18 Box Jump Overs (24”/20”) 
  • 24 Wall Balls (20/14) 

*CRx: 6 Thrusters (155/105) 

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Cardio Option: For Time 

4 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 9 Box Jump Overs (24”/20”) 
  • 6 DB Thrusters (50×2/35×2) 

-THEN-

2 Rounds 

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 18 Box Jump Overs (24”/20”) 
  • 24 Wall Balls (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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