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: Monday, August 3rd, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Samson Stretch – 1 Min per side 

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Strength: Back Squat (17 Minutes) 

  • Establish a new 1 Rep Max 

*Retest week is here! Shoot for the PR

*Warm Up Rep Scheme: 

5 – 5 – 3 – 3 – 1 – 1 – 1 etc…

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Workout: For Time 

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 9 Squat Cleans (135/95) 

-THEN-

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 7 Squat Cleans (135/95) 

-THEN-

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 5 Squat Cleans (135/95) 

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Cardio Option: For Time 

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 18 Alt DB Squat Cleans (50/35) 

-THEN-

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 14 Alt DB Squat Cleans (50/35) 

-THEN-

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 10 Alt DB Squat Cleans (50/35) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15) 
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