WOD: Monday, September 17th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Strength: Pause Back Squat (12-15 Minutes)

  • 4 sets x 4 Reps @65-70% of 1-Rep Max

*3 second pause at the bottom of each squat

 

Workout: AMRAP Repeat x2

AMRAP x 9 Minutes

  • 12/9 Calorie Row/Bike/Runner
  • 9 Front Squats (95/65)
  • 6 Burpee Box Jumps (24″/20″)

-Rest 2 Minutes-

AMRAP x 9 Minutes

  • 6 Burpee Box Jumps (24″/20″)
  • 9 Front Squats (95/65)
  • 12/9 Calorie Row/Bike/Runner

 

Core: 5 Rounds

  • 10 Knee Raises
  • :20s Knee Raise Hold

Today's WOD

WOD: Tuesday, August 11th, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

——————————————————————————————————– 

Workout: For Time 

  • 500 Meter Run 

-into-

9 – 7 – 5 

  • Power Cleans (155/105) 
  • Strict Handstand Push Ups 

-THEN-

  • 500 Meter Run 

-into-

7 – 5 – 3 

  • Power Cleans (155/105) 
  • Strict Handstand Push Ups 

-THEN-

  • 500 Meter Run 

-into-

5 – 3 – 1 

  • Power Cleans (155/105) 
  • Strict Handstand Push Ups 

*CRx: PC (185/125) (Same reps as Rx) 

*Strict Handstand Push Up Scaling Options: 

  • Scale Reps OR Distance with Ab-Mats (NO KIPPING) 
  • Plyo Box HSPU (same reps as Rx) 
  • Hand Release Push Ups (2x Reps) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-into-

18 – 14 – 10 

  • Rage Balls (20/15) 

9 – 7 – 5 

  • Strict Handstand Push Ups 

-THEN-

  • 500 Meter Run 

-into-

14 – 10 – 6 

  • Rage Balls (20/15) 

7 – 5 – 3 

  • Strict Handstand Push Ups 

-THEN-

  • 500 Meter Run 

-into-

10 – 6 – 2

  • Rage Balls (20/15) 

5 – 3 – 1 

  • Strict Handstand Push Ups 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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