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, October 14th, 2026

Group Dynamic Warmup:

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

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Strength: Clean (17 Minutes) 

  • Establish a new 1 Rep Max 

*Make sure you are testing squat or power from week 1 

*Don’t rush to max out / focus on warm up sets! 

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Workout: Ladder x 15 Minutes 

  • Buy in: 800 Meter Run 

-Then in remaining time, ladder of:

3 – 5 – 7 – 9 – 11 – 13 – 15 – etc…

  • Burpee Box Jumps (24”/20”) 
  • Hang Power Cleans (135/95) 

*Score is last full round completed + partial reps

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Cardio Option: Ladder x 15 Minutes 

  • Buy in: 800 Meter Run 

-Then in remaining time, ladder of:

3 – 5 – 7 – 9 – 11 – 13 – 15 – etc…

  • Burpee Box Jumps (24”/20”) 
  • American KB Swings (24K/16K) 

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Core: 4 Rounds 

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