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: Thursday, July 30th, 2026

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 3 Power Snatches (ascending weights) 
  • 1 Rope Climb OR 3 Strict Pull Ups 

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Workout: For Time 

4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 6 Power Snatches (115/85) 
  • 2 Rope Climbs 

-THEN-

4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 12 Alt DB Snatches (50/35) 
  • 2 Rope Climbs 

*CRx: 6 Power Snatches (135/95)

*Rope Climb Scaling Options: 

  • Scale Reps or distance on rope 
  • Rope Ascents (4 Reps per round) 
  • Strict Pull Ups (4 Reps per round) 

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Cardio Option: For Time 

4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 12 Rage Balls (20/15) 
  • 2 Rope Climbs 

-THEN-

4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 12 Alt DB Snatches (50/35) 
  • 2 Rope Climbs 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • :20s Unweighted Hanging Knee Raise Hold
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