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, August 20th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 250 Meter Row OR 600 M Bike 
  • 5 Front Squats (ascending weights) 
  • :15s Hollow Hold 

*Front Squats come from the ground only 

——————————————————————————————————– 

Workout: For Time 

  • Buy in: 1000 M Row OR 2400 M Bike 

-THEN-

4 Rounds 

  • 30 Ab-Mat Sit Ups 
  • 15 Front Squats (135/95) / 30 Wall Balls (20/14) 

-THEN-

  • Buy out: 1000 M Row OR 2400 M Bike 

*Odd Rounds (1 and 3): 15 Front Squats (135/95)

*Even Rounds (2 and 4): 30 Wall Balls (20/14) 

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Cardio Option: For Time 

  • Buy in: 1000 M Row OR 2400 M Bike 

-THEN-

4 Rounds 

  • 30 Ab-Mat Sit Ups 
  • 30 KB Goblet Squats (24K/16K) / 30 Wall Balls (20/14) 

-THEN-

  • Buy out: 1000 M Row OR 2400 M Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses
  • 10 Banded Rotations
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