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, August 17th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Pigeon Stretch – 1 Min per side 

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Strength-Endurance: Every 2:30 Min x 4 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 10 Alt Front Rack Lunges 

*Rx: (105/65) / *Rx+: (115/85) / *CRx: (135/95) 

*Lunges are to be done unbroken every round

*Barbell can come from the floor or rack 

——————————————————————————————————– 

Workout: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-THEN-

24 – 20 – 16 – 12

  • Box Jumps (24”/20”) 

12 – 10 – 8 – 6

  • Alt DB Devils Press (50/35) 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

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Core: 4 Rounds 

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