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, June 23rd, 2026

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Hang Power Cleans (ascending weights) 
  • 3 Strict Pull Ups 

——————————————————————————————————– 

Workout: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 18 Hang Power Cleans (115/85) 
  • 12 Pull Ups 

-in remaining time complete:

  • Max Cal Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 9 Hang Power Cleans (135/95) 
  • 6 Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 6 Hang Power Cleans (155/105) 
  • 4 Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*CRx: Bar/Ring MU (6, 3×2, 2×3) 

*3 Total Scores: Cals completed for each intv

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Cardio Option:  3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 24 Russian KB Swings (24K/16K) 
  • 12 Pull Ups 

-in remaining time complete:

  • Max Cal Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 12 Russian KB Swings (24K/16K)
  • 6 Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 8 Russian KB Swings (24K/16K)
  • 4 Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches
  • :30s Hollow Hold 
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