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, October 6th, 2026

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Shoulder to Overhead (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————– 

Workout: For Time 

  • 200 Meter Run 

-into-

2 Rounds 

  • 24 Weighted Ab-Mat Sit Ups (20/14)
  • 12 Shoulder to Overhead (115/85) 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 16 Weighted Ab-Mat Sit Ups (20/14)
  • 8 Shoulder to Overhead (135/95) 

-THEN-

  • 800 Meter Run 

-into-

2 Rounds 

  • 8 Weighted Ab-Mat Sit Ups (20/14)
  • 4 Shoulder to Overhead (155/105)

*CRx: (135/95) / (155/105) / (185/115) 

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Cardio Option: For Time 

  • 200 Meter Run 

-into-

2 Rounds 

  • 24 Weighted Ab-Mat Sit Ups (20/14)
  • 12 DB Shoulder to Overhead (50×2/35×2)

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 16 Weighted Ab-Mat Sit Ups (20/14)
  • 8 DB Shoulder to Overhead (50×2/35×2)

-THEN-

  • 800 Meter Run 

-into-

2 Rounds 

  • 8 Weighted Ab-Mat Sit Ups (20/14)
  • 4 DB Shoulder to Overhead (50×2/35×2)

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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