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: Monday, August 31st, 2026

Group Dynamic Warmup:

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

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Strength: Front Squat (17 Minutes) 

  • Establish a heavy single 

*Warm Up Rep Scheme: 

  • 5 – 5 – 3 – 3 – 1 – 1 – 1 – etc…

*New Strength Cycle (3x per week): 

  • Mondays- Front Squat (1RM)
  • Wednesdays- Power Clean OR Squat Clean (1RM) 
  • Fridays- Push Jerk OR Split Jerk (1RM) 

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Workout: Every 4 Minutes x 4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 10 Lateral Burpees Over Bar 

-in remaining time complete:

  • Max Squat Cleans (135/95) 

*One score: total # of squat cleans accumulated

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Cardio Option: Every 4 Minutes x 4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 10 Burpees to a plate 

-in remaining time complete:

  • Max Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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