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, July 8th, 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 

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Strength: Deadlift (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 5 Reps each at 75% of 1RM 
  • Sets 3 and 4: 3 Reps each at 80% of 1RM 

*Sets can be done as TNG or drop singles 

——————————————————————————————————– 

Workout: Every 4 Minutes x 4 Rounds 

Odd Round (1 and 3):

  • 200 Meter Run 
  • 15 Wall Balls (20/14) 

-in remaining time complete:

  • Max Alt DB Devils Press (50/35) 

Even Rounds (2 and 4):

  • 200 Meter Run 
  • 6 Alt DB Devils Press (50/35) 

-in remaining time complete: 

  • Max Wall Balls (20/14) 

*Two Scores:

  • Total Max DB Devils completed 
  • Total Max Wall Balls completed 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks
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