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, July 6th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats
  • Samson Stretch – 1 Min per side 

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Strength: Back Squat (17 Minutes)

4 Sets 

  • Sets 1 and 2: 5 Reps each at 75% of 1RM 
  • Sets 3 and 4: 3 Reps each at 80% of 1RM 

*Continue to try to do these beltless 

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Workout: For Time 

Buy in: 500 M Row/Ski OR 1200 M Bike 

-THEN-

13 – 11 – 9 – 11 – 13 

  • Toes to Bar 

9 – 7 – 5 – 7 – 9 

  • Hang Squat Cleans (115/85) 

-THEN-

Buy out: 500 M Row/Ski OR 1200 M Bike

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Cardio Option: For Time 

Buy in: 500 M Row/Ski OR 1200 M Bike

-THEN-

13 – 11 – 9 – 11 – 13 

  • Toes to Bar 

9 – 7 – 5 – 7 – 9 

  • Alt DB Hang Squat Cleans (50/35) 

-THEN-

Buy out: 500 M Row/Ski OR 1200 M Bike

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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