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, July 7th, 2026

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes
  • :20s Plank on hands – :10s of Push Ups 
  • Banded 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 Shoulder to Overhead (ascending weights) 
  • 3 Strict Pull Ups 

*If you’re doing RC’s then sub in 1 RC for round 3 and 4 

——————————————————————————————————– 

Workout: AMRAP x 16 Minutes 

  • 32 Double Unders 
  • 8 Shoulder to Overhead (135/95) 
  • 2 Rope Climbs 

*Every 4 Minutes (not including 0:00) complete:

  • 200 Meter Run 

*CRx: 4 Shoulder to Overhead (185/115) 

*One score: total # of rounds + reps completed 

*Rope Climb Scaling Options:

  • Scale reps of distance on rope 
  • Rope Ascents (4 Reps per round) 
  • Strict Pull Ups (6 Reps per round) 

——————————————————————————————————–

Cardio Option: AMRAP x 16 Minutes 

  • 36 Double Unders 
  • 8 DB Shoulder to Overhead (50×2/35×2) 
  • 2 Rope Climbs 

*Every 4 Minutes (not including 0:00) complete:

  • 200 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold
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