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: Sunday, June 7th, 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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Pre-Game: 3 Rounds (10 Min Cap)

  • 1 Minute Row/Ski/Bike 
  • 3 Strict Press (ascending weights) 
  • :10s Chin over bar hold 

*Barbell comes from the ground only 

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Workout: For Time 

4 Rounds 

  • 500 M Row/Ski OR 1200 M Bike 
  • 6 Strict Pull Ups 
  • 12 Burpees to a plate (45) 
  • 6 Strict Press (105/65)  

*CRx: 6 Strict Press (115/75) 

*Barbell comes from the ground 

*Strict Press ONLY! 

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Cardio Option: For Time 

4 Rounds 

  • 500 M Row/Ski OR 1200 M Bike 
  • 6 Strict Pull Ups 
  • 12 Burpees to a plate (45) 
  • 6 DB Strict Press (50×2/35×2) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks
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