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, August 28th, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Min per side 

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Strength-Endurance: Every 2:30 x 4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 5 Shoulder to Overhead 

*Rx: (135/95) / *Rx+: (155/105) / *CRx: (185/125) 

*Barbell can come from the ground or rack 

*Any style of S2OH / Must be done UB 

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Workout: Ladder x 14 Minutes 

4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – etc…

  • Calorie Row/Ski/Bike
  • Alt DB Hang Clean and Jerks (50/35) 
  • Burpees Over DB 

*One Score: last full round + partial reps completed

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions 
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