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, June 28th, 2026

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 min cap) 

  • (9/7) Calorie Row/Bike/Ski 
  • 5 Shoulder to Overhead (ascending weights) 
  • :10s Chin over Bar Hold 

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Workout: AMRAP x 18 Minutes

  • (14/10) Cal Row/Ski OR (10/7) Cal Bike 
  • 7 Chest to Bar Pull Ups 
  • 7 Shoulder to Overhead (135/95) 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*One score: total # of rounds + reps completed 

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Cardio Option: AMRAP x 18 Minutes

  • (14/10) Cal Row/Ski OR (10/7) Cal Bike 
  • 7 Chest to Bar Pull Ups 
  • 7 DB Shoulder to Overhead (50×2/35×2) 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*One score: total # of rounds + reps completed 

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Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 Flutter Kicks  
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