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: Saturday, June 20th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of Lateral hops,  Air Squats, Burpees
  • Banded Lat/Samson Stretch – 1 Min per side  

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Pre-Game: 4 Rounds (12 min cap) 

  • Run to the end of the driveway 
  • 3 Thrusters (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

  • 400 Meter Run 

-into- 

8 – 6 – 4 – 2 

  • Handstand Push Ups 
  • Thrusters (115/85) 

-THEN-

  • 400 Meter Run 

-into-

8 – 6 – 4 – 2 

  • Thrusters (115/85) 
  • Handstand Push Ups 

-THEN-

  • 400 Meter Run 

*Rx+: Strict HSPU OR Thrusters (135/95) 

*CRx: Strict HSPU AND Thrusters (135/95) 

*Handstand Push Up Scaling Options:

  • Scale Reps or distance with ab-mats 
  • Plyo box HSPU (same reps scheme) 
  • Hand Release Push Ups (16-12-8-4 Reps) 

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Cardio Option: For Time 

  • 400 Meter Run 

-into- 

8 – 6 – 4 – 2 

  • Handstand Push Ups 
  • DB Thrusters (50×2/35×2) 

-THEN-

  • 400 Meter Run 

-into-

8 – 6 – 4 – 2 

  • DB Thrusters (50×2/35×2)
  • Handstand Push Ups 

-THEN-

  • 400 Meter Run 

——————————————————————————————————–

Accessory Work: Bench + Tricep Extensions 

4 Sets 

  • 5 Bench Presses 
  • 10 Overhead DB Tricep Extensions (5 per side) 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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