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: Friday, July 3rd, 2026 (MORNING SCHEDULE ONLY! NO 4:45 OR 5:45 Classes)

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat/Samson Stretch – 1 Minute per side

—————————————————————————————————-

Strength: Bench Press (17 Minutes)

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

*Partner up and spot each other if needed 

*Make sure you are using your percentages only 

*If you missed week 1 use today as a makeup day 

——————————————————————————————————– 

Workout: Every 5 Minutes x 3 intervals 

2 Rounds 

  • 8 DB Hang Clean and Jerks (50/35)
  • 12 Ab-Mat Sit Ups

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*DB is 4 Reps per side alternating is not mandatory

*One score: total cals accumulated across all 3 intervals 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
Posted in | Comments Off on WOD: Friday, July 3rd, 2026 (MORNING SCHEDULE ONLY! NO 4:45 OR 5:45 Classes)
CrossFit Kilo