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: Friday, October 23rd, 2026

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds

  • (12/9) Calorie Row/Bike/Runner/Ski 
  • 6 Alt DB Devils Press (ascending weights) 
  • :15s Hollow Hold

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Workout: 4 intervals (1 Min Stations / :15s Transition) 

  • Station1: Max Weighted Ab-Mat Sit Ups (20/14)
  • Station2: Max Alt DB Devils Press (50/35)
  • Station3: Max Calorie Row/Bike/Runner/Ski
  • Station4: Rest

*CRx: Devils Press (70/50)

*4 Total Scores:

  • ABSU + DP + Cals = Score for that round 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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