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 26th, 2026

Group Dynamic Warmup:

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

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 3 Power Cleans (ascending weights) 
  • :10s Plank on hands 

——————————————————————————————————– 

Workout: For Time 

  • 400 Meter Run 

-into-

15 – 12 – 9 – 6 – 3 

  • High Plank Plate Step Ups (45) 

5 – 4 – 3 – 2 – 1 

  • Power Cleans (155/105) 

-THEN-

  • 800 Meter Run 

-into-

3 – 6 – 9 – 12 – 15 

  • High Plank Plate Step Ups (45) 

1 – 2 – 3 – 4 – 5 

  • Power Cleans (155/105) 

-THEN-

  • 400 Meter Run 

*Rx+: PC (185/115) / *CRx: PC (205/135) 

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Run 

-into-

15 – 12 – 9 – 6 – 3 

  • High Plank Plate Step Ups (45) 
  • Russian KB Swings (24K/16K) 

-THEN-

  • 800 Meter Run 

-into-

3 – 6 – 9 – 12 – 15 

  • High Plank Plate Step Ups (45) 
  • Russian KB Swings (24K/16K) 

-THEN-

  • 400 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches
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