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: Wednesday, June 17th, 2026

Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of PVC OHS
  • Banded Shoulder Stretch – 1 Min per side 

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Strength-Endurance: EMOM x 10 Minutes 

  • Odd Min: (12/9) Cal Row/Ski OR (9/6) Cal Bike 
  • Even Min: 3 Squat Snatches 

*Rx: (115/85) / *Rx+: (135/95) / CRx: (155/105) 

*Barbell can be done as drop singles 

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

AMRAP x 3 Minutes 

  • 6 Alt DB Snatches (50/35) 
  • 9 Wall Balls (20/14) 
  • 36 Double Unders 

*Pick up where you leave off after rest period 

*One score: total rounds + reps accumulated across all 4 intervals 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches
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