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: Thursday, September 17th, 2026

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 1 Wall Walk 

——————————————————————————————————– 

Workout: For Time 

  • 800 Meter Run 

-THEN- 

16 – 12 – 8 – 12 – 16 

  • Alt Front Rack lunges (115/85) 

4 – 3 – 2 – 3 – 4 

  • Wall Walks 

-THEN-

  • 800 Meter Run 

*Wall Walk Scaling Options: 

  • Scale reps or distance 
  • Plyo Box Wall Walks (8-6-4-6-8) 
  • Plank Plate Step ups to a 45 (16-12-8-12-16 Reps) 

——————————————————————————————————–

Cardio Option: For Time 

  • 800 Meter Run 

-THEN- 

16 – 12 – 8 – 12 – 16 

  • Alt DB Lunges (50×2/35×2) 

4 – 3 – 2 – 3 – 4 

  • Wall Walks 

-THEN-

  • 800 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks
Posted in | Comments Off on WOD: Thursday, September 17th, 2026
CrossFit Kilo