WOD: Sunday, September 16th, 2018

Posted by & filed under .

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: Wednesday, August 19th, 2026

Group Dynamic Warmup:

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

—————————————————————————————————-

Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 3 Hang Squat Snatches (ascending weights) 
  • 5 SLOW Knee Raises 

——————————————————————————————————– 

Workout: 3 intervals (6 Min ON / 2 Min OFF) 

Intv1: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 5 Hang Squat Snatches (95/55) 
  • 7 Toes to Bar 

Intv2: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 4 Hang Squat Snatches (105/65) 
  • 6 Toes to Bar 

Intv3: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 3 Hang Squat Snatches (115/75) 
  • 5 Toes to Bar 

*CRx: (105/65) / (115/75) / (135/85) 

——————————————————————————————————–

Cardio Option: 3 intervals (6 Min ON / 2 Min OFF) 

Intv1: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 10 DB Hang Squat Snatches (50/35) *5 per side
  • 7 Toes to Bar 

Intv2: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 8 DB Hang Squat Snatches (50/35) *4 per side
  • 6 Toes to Bar 

Intv3: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 6 DB Hang Squat Snatches (50/35) *3 per side
  • 5 Toes to Bar 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)
Posted in | Comments Off on WOD: Wednesday, August 19th, 2026
CrossFit Kilo