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, November 6th, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • 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 Cleans (Squat or Power) 

*Rx: (155/105) / *Rx+: (185/125) / *CRx: (205/135) 

*Reps can be touch n go or drop singles 

*:50s Time cap for the calories 

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Workout: AMRAP x 15 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (NOT including 0:00) complete:

  • 18 Ab-Mat Sit Ups
  • 6 DB Hang Clean and Jerks (50/35) 

*DB does not have to be alternating reps just 3 per side

*One score: total # of calories completed in 15 minutes 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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