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: Sunday, July 19th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of Lateral hops, Up-Downs, Plank on hands 
  • Seated Hamstring Stretch – 1 Min per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights)
  • 5 SLOW Knee Raises

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Workout: AMRAP x 20 Minutes 

  • 4 Deadlifts (205/135) 
  • 8 Toes to Bar 
  • (16/12) Cal Row/Ski OR (12/8) Cal Bike

*Every 5 Minutes (including 0:00) complete:

  • 200 Meter Run 

*One score: total # of rounds + reps completed in 20 min

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Cardio Option: AMRAP x 20 Minutes 

  • 8 Russian KB Swings (24K/16K) 
  • 8 Toes to Bar 
  • (16/12) Cal Row/Ski OR (12/8) Cal Bike

*Every 5 Minutes (including 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks
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