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: Thursday, June 18th, 2026

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Hamstring Stretch – 1 min per side  

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :10s Chin over bar hold 

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Workout: AMRAP x 18 Minutes 

  • 5 Deadlifts (205/135) 
  • 7 Burpees Over Bar 
  • 9 Pull Ups 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*Rx+: 9 Chest 2 Bar / *CRx: 5 Bar/Ring MU 

*One score: total # of rounds + reps completed

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Cardio Option: AMRAP x 18 Minutes 

  • 9 Russian KB Swings (24K/16K)
  • 7 Burpees Over KB
  • 9 Pull Ups 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

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Core: 4 Rounds 

  • 30 Mountain Climbers
  • :30s Side Plank (per side) 
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