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: Wednesday, August 12th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s Lateral hops, air squats, burpees 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Bike/Runner/Ski 
  • 5 Hang Power Snatches (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————– 

Workout: 2 intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

  • 15 Ab-Mat Sit Ups 
  • 10 Wall Balls (20/14) 
  • 5 Hang Power Snatches (105/65) 

-Rest 2 Minutes and Repeat- 

*4 Total Scores:

  • Calories completed for each interval 
  • Rounds + Reps completed for each interval 

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Cardio Option: 2 intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

  • 15 Ab-Mat Sit Ups 
  • 10 Wall Balls (20/14) 
  • 5 American KB Swings (24K/16K) 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers
  • :30s Side Plank (per side)
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