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: Thursday, October 1st, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of Squat Hold – :10s of Plate Squats 
  • Samson Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Front Squats (ascending weights) 
  • 5 Slow Knee Raises 

*Front Squats come from the floor only

——————————————————————————————————– 

Workout: For Time 

  • 800 Meter Run 

-into-

12 – 9 – 6 

  • Front Squats (155/105)  
  • Toes to Bar 

-THEN-

  • 800 Meter Run 

-into-

3 Rounds 

  • 9 Front Squats (155/105)   
  • 9 Toes to Bar 

——————————————————————————————————–

Cardio Option: For Time 

  • 800 Meter Run 

-into-

12 – 9 – 6 

  • DB Front Squats (50×2/35×2)
  • Toes to Bar 

-THEN-

  • 800 Meter Run 

-into-

3 Rounds 

  • 9 DB Front Squats (50×2/35×2)
  • 9 Toes to Bar 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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