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, September 29th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement
  • :20s of lateral hops, burpees, plank on hands
  • PVC Lat/Shoulder Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway
  • 3 Hang Power Snatches (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

  • 200 Meter Run 
  • 6 Handstand Push Ups 
  • 6 Hang Power Snatches (95/65) 

-Rest 2 Min- 

AMRAP x 7 Minutes 

  • End of the driveway
  • 5 Handstand Push Ups 
  • 5 Hang Power Snatches (105/75) 

-Rest 2 Min- 

AMRAP x 5 Minutes

  • 100 Meter Run (BACK DOOR) 
  • 4 Handstand Push Ups 
  • 4 Hang Power Snatches (115/85) 

*CRx: Strict Handstand Push Ups 

*Handstand Push Up Scaling Options:

  • Scale Reps OR Distance with ab-mats 
  • Plyo Box HSPU (same reps as Rx) 
  • Hand Release Push Ups (2x Reps)

*3 Total Scores:

  • Rounds + Reps completed for each AMRAP 
  • 200 M = 2 Reps , Driveway and 100 M = 1 Rep

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

  • 200 Meter Run 
  • 6 Handstand Push Ups 
  • 12 Alt Hang DB Snatches (50/35) 

-Rest 2 Min- 

AMRAP x 7 Minutes 

  • End of the driveway
  • 5 Handstand Push Ups 
  • 10 Alt Hang DB Snatches (50/35) 

-Rest 2 Min- 

AMRAP x 5 Minutes

  • 100 Meter Run (BACK DOOR) 
  • 4 Handstand Push Ups 
  • 8 Alt Hang DB Snatches (50/35)

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 DB Side Bends (50/35)
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