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 21st, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Min per side

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Strength-Endurance: Every 2:30 Minutes x 4 Rounds 

  • 200 Meter Run 
  • 5 Touch N’ Go Deadlifts 

*Rx: (205/125) / *Rx+: (225/155) / *CRx: (275/165) 

*Deadlifts must be unbroken every round 

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

AMRAP x 3 Minutes 

  • 6 Lateral Pogo Burpees 
  • 6 Sumo Deadlift High Pulls (95/65) 
  • 36 Double Unders 

*Pick up where you leave off after rest period 

*One score: total # of Rounds + reps accumulated 

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

AMRAP x 3 Minutes 

  • 6 Lateral Pogo Burpees over KB
  • 6 Russian KB Swings (24K/16K) 
  • 36 Double Unders 

*Pick up where you leave off after rest period 

*One score: total # of Rounds + reps accumulated 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions 
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