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, August 6th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Pigeon Stretch – 1 Min per side  

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 M Row/Ski OR 300 M Bike 
  • 3 Hang Power Cleans (ascending weights) 
  • 3 Quality Wall Balls (at workout weight) 

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Workout: For Time 

  • 45 Wall Balls (20/14) 
  • 30 DB Box Step Overs (50/35)(24”/20”) 
  • 15 Hang Power Cleans (155/105) 
  • 1000 M Row/Ski OR 2400 M Bike 
  • 15 Hang Power Cleans (155/105) 
  • 30 DB Box Step Overs (50/35)(24”/20”) 
  • 45 Wall Balls (20/14) 

*DB can be held any style except for on the thigh

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Cardio Option: For Time 

  • 45 Wall Balls (20/14) 
  • 30 DB Box Step Overs (50/35)(24”/20”) 
  • 30 Russian KB Swings (24K/16K) 
  • 1000 M Row/Ski OR 2400 M Bike 
  • 30 Russian KB Swings (24K/16K) 
  • 30 DB Box Step Overs (50/35)(24”/20”) 
  • 45 Wall Balls (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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