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: Thursday, July 16th, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 reps 
  • Samson Stretch – 1 Min per side  

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————– 

Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 24 Double Unders 
  • 12 Ab-Mat sit Ups 
  • 6 Alt Front Rack Lunges (115/85) 

-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 

  • 24 Double Unders 
  • 12 Ab-Mat sit Ups 
  • 6 Alt DB Lunges (50×2/35×2) 

-Rest 2 Minutes and Repeat- 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses
  • 10 Banded Rotations
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