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: Monday, October 26th, 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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Strength-Endurance: Every 2:30 x 4 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 5 Strict Presses 

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

*Barbell can come from the ground or rack 

*Must be done unbroken every round 

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Workout: AMRAP x 15 Minutes 

  • (21/15) Cal Row/Ski OR (15/9) Cal Bike 
  • 9 Shuttle Runs (25 ft) 
  • 15 Toes to Bar 

*Shuttle Runs: Every 25 ft = 1 Rep 

*One Score: Total # of rounds + reps completed

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15) 
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