WOD: Sunday, September 16th, 2018

Posted by & filed under .

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, July 26th, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

——————————————————————————————————– 

Workout: 4 intervals (3 Minutes ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 9 Box Jump Overs (24”/20”) 
  • 7 Shoulder to Overhead (135/95) 
  • 5 Lateral Pogo Burpees 

*Pick up where you leave off after rest period 

*One score: total # of Rounds + Reps accumulated 

——————————————————————————————————–

Cardio Option: 4 intervals (3 Minutes ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 9 Box Jump Overs (24”/20”) 
  • 7 DB Shoulder to Overhead (50×2/35×2)
  • 5 Lateral Pogo Burpees over DB

*Pick up where you leave off after rest period 

*One score: total # of Rounds + Reps accumulated 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Plate Twists (25/15)
Posted in | Comments Off on WOD: Sunday, July 26th, 2026
CrossFit Kilo