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, September 26th, 2026

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row/Ski OR 300 M Bike
  • 3 Squat Cleans (ascending weights) 
  • :10s Chin over Bar Hold 

——————————————————————————————————– 

Workout: For Time 

2 Rounds 

  • 6 Squat Cleans (155/105) 
  • 12 Pull Ups 
  • 12 Med-Ball Box Step Overs (20/14)(24”/20”)

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

  • 5 Squat Cleans (155/105) 
  • 10 Pull Ups 
  • 10 Med-Ball Box Step Overs (20/14)(24”/20”)

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

  • 4 Squat Cleans (155/105) 
  • 8 Pull Ups 
  • 8 Med-Ball Box Step Overs (20/14)(24”/20”)

*Rx+: Either SC’s (185/125) OR BMU (6-5-4) 

*CRx: Both SC’s (185/125) AND BMU (6-5-4) 

——————————————————————————————————–

Cardio Option: For Time 

2 Rounds 

  • 12 Atomic Sit Ups (25/15)
  • 12 Pull Ups 
  • 12 Med-Ball Box Step Overs (20/14)(24”/20”)

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

  • 10 Atomic Sit Ups (25/15)
  • 10 Pull Ups 
  • 10 Med-Ball Box Step Overs (20/14)(24”/20”)

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

  • 8 Atomic Sit Ups (25/15)
  • 8 Pull Ups 
  • 8 Med-Ball Box Step Overs (20/14)(24”/20”)

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Accessory Work: Bench Press (3RM) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 80% of 3RM 
  • Sets 3 and 4: 3 Reps each at 85% of 3RM 

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Core: 4 Rounds 

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