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: Monday, October 19th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, up-downs 
  • Couch Stretch – 1 Min per side 

—————————————————————————————————-

Strength: Make-Up Day (17 Minutes) 

  • Establish a 1 Rep Max 

*Pick one of the three movements from this cycle 

*Front Squat / Clean / Jerk 

*Last chance to hit a PR on one of the 3! 

——————————————————————————————————– 

Workout: AMRAP + For Time 

Part A: AMRAP x 12 Minutes 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 12 Wall Balls (20/14) 
  • 4 Hang Power Cleans (155/105) 

-Rest 2 Minutes-

Part B: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike 

*Two Scores:

  • Rounds + Reps for Part A 
  • Time for Part B 

——————————————————————————————————–

Cardio Option: AMRAP + For Time 

Part A: AMRAP x 12 Minutes 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 12 Wall Balls (20/14) 
  • 8 Russian KB Swings (24K/16K) 

-Rest 2 Minutes-

Part B: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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