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: Friday, September 4th, 2026

Group Dynamic Warmup:

  • 2 minutes of movement 
  • :20s of lateral hops, burpees, plank on hands  
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Jerk (17 Minutes) 

  • Establish a heavy single 

*Push Jerk OR Split Jerk – athletes choice 

*What you pick week 1 is what you will stick with 

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Workout: For Time 

  • 300 Meter Run 
  • 18 Thrusters (95/65) 
  • 9 Strict Pull Ups 

-THEN-

  • 300 Meter Run 
  • 14 Thrusters (95/65) 
  • 7 Strict Pull Ups 

-THEN-

  • 300 Meter Run 
  • 10 Thrusters (95/65) 
  • 5 Strict Pull Ups 

——————————————————————————————————–

Cardio Option: For Time 

  • 300 Meter Run 
  • 18 DB Thrusters (50×2/35×2) 
  • 9 Strict Pull Ups 

-THEN-

  • 300 Meter Run 
  • 14 DB Thrusters (50×2/35×2) 
  • 7 Strict Pull Ups 

-THEN-

  • 300 Meter Run 
  • 10 DB Thrusters (50×2/35×2) 
  • 5 Strict Pull Ups 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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