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, August 13th, 2026

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap)

  • 250 M Row / 200 M Run / 600 M Bike 
  • 5 Deadlifts (ascending weights) 
  • 15 Double Unders OR 30 Singles

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Workout: For Time 

3 Rounds 

  • 48 Double Unders 
  • 8 Deadlifts (205/135) 
  • 12 Burpees Over Bar 

-THEN-

  • 1000 M Row / 800 M Run / 2400 M Bike 

-THEN-

3 Rounds 

  • 12 Burpees Over Bar 
  • 8 Deadlifts (205/135) 
  • 48 Double Unders 

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Cardio Option: For Time 

3 Rounds 

  • 48 Double Unders 
  • 12 Rage Balls (20/15) 
  • 12 Burpees Over Rage Ball

-THEN-

  • 1000 M Row / 800 M Run / 2400 M Bike 

-THEN-

3 Rounds 

  • 12 Burpees Over Rage Ball
  • 12 Rage Balls (20/15) 
  • 48 Double Unders 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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