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: Friday, July 10th, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm Push ups – 5-4-3-2-1 Reps 
  • Rig Assisted Pec Stretch – 1 Min per side 

—————————————————————————————————-

Strength: Bench Press (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 

*Partner up and spot each other 

*Make sure you are using your own weights! 

——————————————————————————————————– 

Workout: For Time 

  • 500 M Row/Ski OR 1200 M Bike 

–into–

10 – 8 – 6 – 4 – 2 

  • Sumo Deadlift High Pulls (95/65)
  • Lateral Pogo Burpees

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

2 – 4 – 6 – 8 – 10  

  • Sumo Deadlift High Pulls (95/65)
  • Lateral Pogo Burpees

——————————————————————————————————–

Cardio Option: For Time 

  • 500 M Row/Ski OR 1200 M Bike 

–into–

20 – 16 – 12 – 8 – 4 

  • Rage Balls (20/15)

10 – 8 – 6 – 4 – 2 

  • Lateral Pogo Burpees over rage ball

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

4 – 8 – 12 – 16 – 20 

  • Rage Balls (20/15)

2 – 4 – 6 – 8 – 10  

  • Lateral Pogo Burpees over rage ball 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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