WOD: Sunday, September 16th, 2018

Posted by & filed under .

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, September 14th, 2026

Group Dynamic Warmup:

  • Med-Ball Squat tabata – 2 minutes 
  • :20s Bottom of squat hold – :10s of MB Squats 
  • Couch Stretch – 1 Min per side 

—————————————————————————————————-

Strength: Front Squat (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 5 Reps each at 75% of 1RM 
  • Sets 3 and 4: 3 Reps each at 80% of 1RM 

*Try to do all of these sets beltless 

*Brace your core before each rep! 

——————————————————————————————————– 

Workout: For Time

5 Rounds 

  • 200 Meter Run 
  • 32 Double Unders 
  • 16 Wall Balls (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold
Posted in | Comments Off on WOD: Monday, September 14th, 2026
CrossFit Kilo