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: Friday, September 11th, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Strength: Jerk (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 65% of 1RM 
  • Sets 3 and 4: 3 Reps each at 70% of 1RM 

*Barbell comes from the rack 

*Make sure you are sticking with Push OR Split from week 1

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

——————————————————————————————————– 

Workout: For Time 

  • 300 Meter Run 

-into-

  • 30 Burpees to a plate (45) 
  • 15 Box Jumps (24”/20”)

-THEN-

  • 300 Meter Run 

-into-

  • 15 Burpees to a plate (45) 
  • 15 Box Jumps (24”/20”) 

-THEN-

  • 300 Meter Run 

-into-

  • 15 Burpees to a plate (45) 
  • 30 Box Jumps (24”/20”) 

-THEN-

  • 300 Meter Run 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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