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 16th, 2026

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :15s Hollow Hold 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 24 Double Unders 
  • 12 Ab-Mat sit Ups 
  • 6 Alt Front Rack Lunges (115/85) 

-Rest 2 Minutes and Repeat- 

*4 Total Scores:

  • Calories completed for each interval
  • Rounds + Reps completed for each interval 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 24 Double Unders 
  • 12 Ab-Mat sit Ups 
  • 6 Alt DB Lunges (50×2/35×2) 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses
  • 10 Banded Rotations
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