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: Saturday, August 15th, 2026

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 1 Barbell Complex (ascending weights) 
  • :10s Hanging Knee Raise Hold

*Barbell Complex:

  • 2 Hang Power Cleans + 1 Front Squat = 1 Rep 

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Workout: For Time

4 Rounds 

  • 400 Meter Run 
  • 16 Toes to Bar 
  • 4 Barbell Complexes (135/95) 

*Each Barbell Complex must be done UNBROKEN!

*Rx: (155/105) // *CRx: (185/125) 

*BARBELL COMPLEX REPS PER ROUND:

  • 2 Hang Power Cleans + 1 Front Squat = Rep 1 
  • 2 Hang Power Cleans + 1 Front Squat = Rep 2 
  • 2 Hang Power Cleans + 1 Front Squat = Rep 3 
  • 2 Hang Power Cleans + 1 Front Squat = Rep 4 
  • Each Round will contain 8 HPC + 4 FS 

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Cardio Option: For Time

4 Rounds 

  • 400 Meter Run 
  • 16 Toes to Bar 
  • 4 KB Complexes (24K/16K)

*KB COMPLEX REP SCHEME:

  • 4 Russian KB Swings + 2 Goblet Squats = 1 Rep 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings
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