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 22nd, 2026

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run
  • 5 Front Squats (ascending weights) 
  • 1 Rope Climb 

*Front Squats come from the ground only

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Workout: For Time 

4 Rounds 

  • 300 Meter Run

16 – 12 – 12 – 16 

  • Front Squats (115/85) 

4 – 3 – 3 – 4 

  • Rope Climbs 

*CRx: FS (155/105) (same reps as Rx) 

*Rope Climb Scaling Options: 

  • Scale reps or distance on rope 
  • Rope Ascents (8-6-6-8 Reps) 
  • Strict Pull Ups (12-8-8-12)

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Cardio Option: For Time 

4 Rounds 

  • 300 Meter Run

24 – 18 – 18 – 24 

  • DB/KB Goblet Squats (50/35)(24K/16K)

4 – 3 – 3 – 4 

  • Rope Climbs 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)
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