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: Wednesday, September 16th, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups -5-4-3-2-1 Reps 
  • Pigeon Stretch – 1 Min per side 

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Strength: Clean (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 75% of 1RM 
  • Sets 3 and 4: 2 Reps each at 80% of 1RM 

*Power or Squat from week 1 

*All sets done as drop singles only 

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Workout: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Min 

  • 9 Toes to Bar 
  • 7 Burpees Over Bar 
  • 5 Power Cleans (135/95) 

*Pick up where you leave off after rest period 

*One score: total # of rounds + reps accumulated across all 4 intvs

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Cardio Option: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Min 

  • 9 Toes to Bar 
  • 7 Burpees Over KB 
  • 9 Russian KB Swings (24K/16K) 

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Core: 4 Rounds 

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