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, July 1st, 2026

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Min
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Seated Hamstring Stretch – 1 Min per side  

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Strength: Deadlift (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM  

*If you missed week 1 use today as a makeup day 

*Sets can be done as drop singles or touch n go

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Workout: AMRAP x 18 Minutes 

Buy in: 1000 M Row / 800 M Run / 2400 M Bike

-then in remaining time AMRAP of: 

  • 5 Power Cleans (135/95) 
  • 5 Burpees Over Bar 
  • 25 Crossover Single Unders 

*One score: total # of rounds + reps completed 

*Crossover Single Under Scaling options:

  • Double Unders (25 Reps per round) 
  • Regular Single Unders (50 Reps per round) 

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Cardio Option: AMRAP x 18 Minutes 

Buy in: 1000 M Row / 800 M Run / 2400 M Bike

-then in remaining time AMRAP of: 

  • 10 Rage Balls (20/15)
  • 5 Burpees
  • 25 Crossover Single Unders 

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Core: 4 Rounds 

  • 15 Weighted Knee Raises (20/15)
  • 30 DB Side Bends (50/35)
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