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: Saturday, June 6th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of High Knees, Air Squats, Squat Hold 
  • Couch Stretch – 1 Min Per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Squat Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

  • 500 Meter Run 

-into-

15 – 12 – 9 

  • Toes to Bar 

5 – 4 – 3 

  • Squat Cleans (155/105) 

-THEN- 

  • 500 Meter Run 

-into-

9 – 12 – 15 

  • Toes to Bar 

3 – 4 – 5 

  • Squat Cleans (155/105)

*Rx+: Squat Cleans (185/125) 

*CRx: Squat Cleans (205/135) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-into-

15 – 12 – 9 

  • Toes to Bar 
  • Med-Ball Squat Cleans (20/14) 

-THEN- 

  • 500 Meter Run 

-into-

9 – 12 – 15 

  • Toes to Bar 
  • Med-Ball Squat Cleans (20/14)

——————————————————————————————————–

Accessory Work: Bicep Curls 

4 Sets x 10 Alternating Reps 

  • Working on those summer guns! 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15)
  • 20 Kick the Ceilings
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