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: Sunday, August 23rd, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 5 Hang Power Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

——————————————————————————————————– 

Workout: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 18 Hang Power Cleans (115/85) 
  • 12 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 9 Hang Power Cleans (115/85)
  • 6 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 6 Hang Power Cleans (115/85)
  • 4 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*Three total Scores:

  • Calories completed for each interval 

——————————————————————————————————–

Cardio Option: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 24 Rage Balls (20/15) 
  • 12 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 12 Rage Balls (20/15) 
  • 6 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 8 Rage Balls (20/15) 
  • 4 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Scissor Kicks
  • 30 Bicycle Crunches
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