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: Saturday, August 1st, 2026

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Deadlifts (ascending weights) 
  • 15 Double Unders 

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Workout: AMRAP x 20 Minutes 

  • 35 Double Unders 
  • 7 Deadlifts (225/155) 
  • 5 Burpee-Pull Ups 

*Every 4 Minutes (NOT including 0:00) complete:

  • 200 Meter Run 

*CRx: 3 Burpee-Bar Muscle Ups 

*One Score: total # of rounds + reps completed in 20 mins

*Burpee-Pull Up Scaling Options: 

  • Scale to a flag 
  • 5 Burpees + 5 Banded Pull Ups 

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Cardio Option: AMRAP x 20 Minutes 

  • 35 Double Unders 
  • 15 Russian KB Swings (24K/16K) 
  • 5 Burpee-Pull Ups 

*Every 4 Minutes (NOT including 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

  • 20 Weighted reach the Ceilings (25/15) 
  • 20 Kick the Ceilings
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