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, November 8th, 2026

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time

5 Rounds

  • 300 Meter Med-Ball Run (20/14)
  • 9 Deadlifts (205/135) 
  • 5 Strict Handstand Push Ups

*Strict Handstand Push Up Scaling Options: 

  • Scale reps or distance with ab-mats 
  • Plyo Box HSPU (5 Reps per round)
  • Hand Release Push Ups (9 Reps per round)

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Cardio Option: For Time

5 Rounds

  • 300 Meter Med-Ball Run (20/14)
  • 18 Rage Balls (20/15) 
  • 5 Strict Handstand Push Ups

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches
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