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: Tuesday, September 8th, 2026

Group Dynamic Warmup:

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

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Strength: Front Squat (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 65% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

*Try to not use a belt and focus on bracing! 

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

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Workout: AMRAP Repeats 

AMRAP x 4 Min 

Buy in: 400 M Run 

-in remaining time complete:

  • Max Wall Balls (20/14) 

-directly into-

AMRAP x 4 Min 

Buy in: 400 M Run 

-in remaining time complete:

  • Max Alt DB Devils Press (50/35) 

-directly into-

AMRAP x 8 Min 

Buy in: 400 M Run 

-in remaining time AMRAP of: 

  • 12 Wall Balls (20/14) 
  • 6 Alt DB Devils Press (50/35) 

*Three Total Scores:

  • Total Wall Balls completed
  • Total Devils Presses completed 
  • Total Rounds + Reps completed 

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Core: 4 Rounds

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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