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: Tuesday, November 10th, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps
  • Bird Dogs – 5 reps per side
  • Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

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Workout: For Time 

  • 800 Meter Run 

-into-

11 – 9 – 7  

  • Power Cleans (155/105)
  • Box Jump Overs (24”/20”) 

-THEN-

  • 800 Meter Run 

-into-

3 Rounds 

  • 9 Power Cleans (155/105)
  • 9 Box Jump Overs (24”/20”) 

*CRx: (185/125) (Same reps as Rx) 

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Cardio Option: For Time 

  • 800 Meter Run 

-into-

22 – 18 – 14

  • Rage Balls (20/15) 

11 – 9 – 7  

  • Box Jump Overs (24”/20”) 

-THEN-

  • 800 Meter Run 

-into-

3 Rounds 

  • 18 Rage Balls (20/15) 
  • 9 Box Jump Overs (24”/20”)

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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