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, October 8th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands 
  • Banded Shoulder Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Power Snatches (ascending weights) 
  • 15 Double Unders OR 30 Singles 

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Workout: For Time 

3 Rounds 

  • 12 Alt Box Step ups (24”/20”) 
  • 36 Double Unders 
  • 6 Hang Power Snatches (115/75) 

-THEN-

  • 800 Meter Run 

-THEN-

3 Rounds 

  • 6 Hang Power Snatches (115/75) 
  • 36 Double Unders 
  • 12 Alt Box Step Ups (24”/20”) 

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Cardio Option: For Time 

3 Rounds 

  • 12 Alt Box Step ups (24”/20”) 
  • 36 Double Unders 
  • 12 Alt DB Hang Snatches (50/35) 

-THEN-

  • 800 Meter Run 

-THEN-

3 Rounds 

  • 12 Alt DB Hang Snatches (50/35) 
  • 36 Double Unders 
  • 12 Alt Box Step Ups (24”/20”) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks
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