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 29th, 2026

Group Dynamic Warmup:

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

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Strength: Deadlift (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Focus on bracing on all of your working sets 

*Approach these the same way you do a 1RM 

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Workout: Every 5 Minutes x 3 Rounds 

15 – 10 – 5 

  • Ab-Mat Sit Ups 
  • Wall Balls (20/14) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*One score: total # of calories accumulated 

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Core: 4 Rounds 

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