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, April 14th, 2026 (Burpee Day 78)

Group Dynamic Warmup:

  • Jumping jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Banded Lat/Samson Stretch – 1 Min per side 

——————————————————————————————————-

Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run
  • 3 Sumo Deadlift High Pulls (ascending weights) 
  • :10s Dead hang from the pull up bar 

——————————————————————————————————–

Workout: For Time 

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

12 – 9 – 6 

  • Toes to Bar 
  • Sumo Deadlift High Pulls (115/75) 

-THEN-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

6 – 9 – 12 

  • Toes to Bar 
  • Sumo Deadlift High Pulls (115/75) 

-THEN-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

——————————————————————————————————–

Cardio Option: For Time 

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

12 – 9 – 6 

  • Toes to Bar 

24 – 18 – 12 

  • Rage Balls (20/15) 

-THEN-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

6 – 9 – 12 

  • Toes to Bar 

12 – 18 – 24 

  • Rage Balls (20/15) 

-THEN-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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