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: Saturday, October 17th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 3 Strict Pull Ups 

*Lunges come from the ground only 

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Workout: For Time 

4 Rounds 

  • 200 M DB/KB Farmers Carry (50/35)(24K/16K)
  • 18 Alt Front Rack Lunges (115/85) 
  • 9 Chest to Bar Pull Ups 

-THEN-

  • Buy out: 800 Meter Run 

*CRx: 18 Alt FRL (135/95) 

*Chest to Bar Scaling Options: 

  • Regular Kipping Pull ups 
  • Banded Chest to Bar Pull Ups 

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Cardio Option: For Time 

4 Rounds 

  • 200 M DB/KB Farmers Carry (50/35)(24K/16K)
  • 24 Alt Med-Ball Lunges (20/14) 
  • 9 Chest to Bar Pull Ups 

-THEN-

  • Buy out: 800 Meter Run 

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Accessory Work: Bench Press (3RM) 

  • Establish a new 3 Rep Max 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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