WOD: Sunday, September 16th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • Alternate between :15s of high knees and butt kicks
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 5 American KB Swings (ascending weights)
  • :20s Plank on Hands

 

Workout: For Time

  • Buy In: 1,000 meter Row OR Calorie Bike/Runner (60/50)

-THEN-

4 Rounds

  • 300 Meter Run
  • 20 Ab-Mat sit ups
  • 10 American KB Swings (24k/16k)

-THEN-

  • Buy Out: 1,000 meter Row OR Calorie Bike/Runner (60/50)

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations

Today's WOD

WOD: Wednesday, August 5th, 2026

Group Dynamic Warmup:

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

—————————————————————————————————-

Strength: Deadlift (17 Minutes) 

  • Establish a new 1 Rep Max 

*Warm Up Rep Scheme: 

5 – 5 – 3 – 3 – 1 – 1 – 1 – etc…

——————————————————————————————————– 

Workout: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike 

-into-

16 – 12 – 8 

  • Alt DB Snatches (50/35) 
  • Toes to Bar 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike 

-into-

8 – 12 – 16  

  • Alt DB Snatches (50/35) 
  • Toes to Bar 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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