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: Tuesday, July 21st, 2026

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 M Row / 150 M Run / 300 M Bike 
  • 3 Power Snatches (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

——————————————————————————————————– 

Workout: For Time 

  • Buy in: 1000 M Row / 800 M Run / 2400 M Bike 

-THEN-

5 Rounds 

  • 6 Handstand Push Ups 
  • 6 Power Snatches (135/85) 
  • 36 Double Unders 

-THEN-

  • Buy out: 1000 M Row / 800 M Run / 2400 M Bike 

*HSPU Scaling Options: 

  • Scale reps OR Distance with ab-mats
  • Plyo box HSPU (same reps as Rx) 
  • Hand Release Push Ups (12 Reps per round) 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy in: 1000 M Row / 800 M Run / 2400 M Bike 

-THEN-

5 Rounds 

  • 6 Handstand Push Ups 
  • 12 Alt DB Snatches (50/35) 
  • 36 Double Unders 

-THEN-

  • Buy out: 1000 M Row / 800 M Run / 2400 M Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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