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, July 12th, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Min per side  

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Pre-Game: 3 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 3 Shoulder to Overhead (ascending weights) 
  • 1 Wall Walk 

——————————————————————————————————– 

Workout: AMRAP + For Time 

PART A- AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 6 Shoulder to Overhead (135/95) 
  • 2 Wall Walks  

-Rest 2 Minutes-

PART B- For Time 

  • 400 Meter Run 

*Two Scores: 

  • Rounds + Reps for Part A 
  • Time for Part B 
  • 200 Meters = 2 Reps

*Wall walk Scaling Options: 

  • Scale reps or distance 
  • Plyo box wall walks (4 reps per round) 
  • High Plank Plate Step Ups (12 reps per round) 

——————————————————————————————————–

Cardio Option: AMRAP + For Time 

PART A- AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 6 DB Shoulder to Overhead (50×2/35×2)
  • 2 Wall Walks  

-Rest 2 Minutes-

PART B- For Time 

  • 400 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 10 KB Pull Throughs (16K/12K)
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