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 10th, 2026

Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of OHS hold – :10s of PVC OHS 
  • Couch Stretch – 1 Min per side 

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

  • 250 M Row/Ski / 200 M Run / 600 M Bike 
  • 5 Overhead Squats 

*Rx: (105/65) / *Rx+: (115/75) / *CRx: (135/85) 

*Barbell should be unbroken every round 

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Workout: Every 5 Minutes x 3 intervals

2 Rounds 

  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 10 DB/KB Goblet Squats (50/35)(24K/16K) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski

*One Score: Total Cals accumulated across 3 intvs

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Core: 4 Rounds 

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