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 24th, 2026

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Min
  • :20s Glute Bridge Hold – :10s of Hip Thrusts
  • Banded Hamstring Stretch – 1 Min per side  

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Strength: Deadlift (17 Minutes) 

  • Establish a heavy single 

*Warm Up Rep Scheme:

  • 3-3-2-2-1-1-1-etc…

*New Strength Cycle:

  • Mondays- Back Squat (1RM) 
  • Wednesdays- Deadlift (1RM) 
  • Fridays- Bench Press (1RM) 

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Workout: AMRAP x 15 Minutes 

  • (15/12) Cal Row/Ski OR (12/9) Cal Bike 
  • 12 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 9 Toes to Bar 

*One score: total # of rounds + reps completed 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)  
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