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, July 18th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Pigeon Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 M Row / 150 M Run / 300 M Bike
  • 3 Hang Clusters (ascending weights) 
  • 3 Box Jumps (at workout height) 

——————————————————————————————————– 

Workout: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike

–into–

18 – 15 – 12  

  • Box Jumps (24”/20”) 

6 – 5 – 4 

  • Hang Clusters (115/85) 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds 

  • 15 Box Jumps (24”/20”) 
  • 5 Hang Clusters (115/85) 

*Rx+: Hang Clusters (135/95)

*CRx: Hang Clusters (155/105) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike

–into–

18 – 15 – 12  

  • Box Jumps (24”/20”) 

12 – 9 – 6 

  • Atomic Sit Ups (25/15) 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds 

  • 15 Box Jumps (24”/20”) 
  • 9 Atomic Sit Ups (25/15)  

——————————————————————————————————–

Core: 4 Rounds 

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