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, September 2nd, 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 

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Strength: Clean (17 Minutes) 

  • Establish a heavy single 

*Can be Squat OR Power – Athletes choice 

*What you pick week 1 will be for the full cycle

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Workout: For Time 

  • 500 Meter Run 

-THEN-

32 – 24 – 16 – 8 

  • Wall Balls (20/14) 
  • Alt Box Step Ups (24”/20”) 

-THEN-

  • 500 Meter Run 

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Core: 4 Rounds 

  • 30 Bicycle Crunches
  • 30 Scissor Kicks
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