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 27th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, air squats, squat hold 
  • Couch Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 3 Rounds 

  • 1 Minute Row/Ski/Bike 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :10s Hanging Knee Raise Hold 

——————————————————————————————————– 

Workout: 3 intervals (6 Minutes ON / 2 Min OFF) 

Intv1: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 8 Toes to Bar 
  • 10 Alt Front Rack Lunges (105/75)

Intv2: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 6 Toes to Bar 
  • 8 Alt Front Rack Lunges (115/85)

Intv3: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 4 Toes to Bar 
  • 6 Alt Front Rack Lunges (135/95)

*Three Total Scores:

  • Rounds + Reps completed for each interval

——————————————————————————————————–

Cardio Option: 3 intervals (6 Minutes ON / 2 Min OFF) 

Intv1: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 8 Toes to Bar 
  • 10 Alt DB Lunges (50/35)

Intv2: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 6 Toes to Bar 
  • 8 Alt DB Lunges (50/35)

Intv3: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 4 Toes to Bar 
  • 6 Alt DB Lunges (50/35)

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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