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, October 20th, 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: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Deadlifts (ascending weights) 
  • 5 Knee Raises

——————————————————————————————————– 

Workout: For Time 

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 9 Deadlifts (225/155) 
  • 12 Toes to Bar

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 6 Deadlifts (225/155) 
  • 9 Toes to Bar

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 3 Deadlifts (225/155) 
  • 6 Toes to Bar  

*CRx: Deadlifts (275/185)

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 18 Rage Balls (20/15) 
  • 12 Toes to Bar

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 12 Rage Balls (20/15) 
  • 9 Toes to Bar

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 6 Rage Balls (20/15) 
  • 6 Toes to Bar

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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