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: Monday, November 2nd, 2026

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Strength-Endurance: EMOM x 10 Minutes 

  • Odd Min: (12/8) Cal Row/Ski OR (8/6) Cal Bike 
  • Even Min: 3 Snatches (Squat OR Power) 

*Rx: (115/75) / Rx+: (135/85) / *CRx: (155/95) 

*Snatches can be touch and go or drop singles 

*:50s time cap for calories each round 

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Workout: For Time 

5 Rounds 

  • 10 Burpees Over DB 
  • 10 Alt DB Hang Snatches (50/35) 
  • 200 Meter Run

*Rest 1 Minute at the completion of each round 

*Goal is intensity / Push every work intv / recover during rest

*Score is total time including rest minutes 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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