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 27th, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Samson Stretch – 1 Min per side  

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Pre-Game: 4 Rounds (12 min cap) 

  • 200 M Run / 250 M Row / 600 M Bike 
  • 3 Power Cleans (ascending weights) 
  • 3 Box Jumps (at workout height) 

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Workout: For Time 

2 Rounds 

  • 12 Box Jumps (30”/24”) 
  • 6 Power Cleans (155/105)

-THEN-

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

-THEN-

2 Rounds 

  • 10 Box Jumps (30”/24”) 
  • 5 Power Cleans (155/105)

-THEN-

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

-THEN-

2 Rounds 

  • 8 Box Jumps (30”/24”) 
  • 4 Power Cleans (155/105)

*CRx: PC (185/125) (Same Reps as Rx)

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Cardio Option: For Time 

2 Rounds 

  • 12 Box Jumps (30”/24”) 
  • 12 Rage Balls (20/15) 

-THEN-

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

-THEN-

2 Rounds 

  • 10 Box Jumps (30”/24”) 
  • 10 Rage Balls (20/15)

-THEN-

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

-THEN-

2 Rounds 

  • 8 Box Jumps (30”/24”) 
  • 8 Rage Balls (20/15)

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Core: 4 Rounds 

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