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, November 10th, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps
  • Bird Dogs – 5 reps per side
  • Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

——————————————————————————————————– 

Workout: For Time 

  • 800 Meter Run 

-into-

11 – 9 – 7  

  • Power Cleans (155/105)
  • Box Jump Overs (24”/20”) 

-THEN-

  • 800 Meter Run 

-into-

3 Rounds 

  • 9 Power Cleans (155/105)
  • 9 Box Jump Overs (24”/20”) 

*CRx: (185/125) (Same reps as Rx) 

——————————————————————————————————–

Cardio Option: For Time 

  • 800 Meter Run 

-into-

22 – 18 – 14

  • Rage Balls (20/15) 

11 – 9 – 7  

  • Box Jump Overs (24”/20”) 

-THEN-

  • 800 Meter Run 

-into-

3 Rounds 

  • 18 Rage Balls (20/15) 
  • 9 Box Jump Overs (24”/20”)

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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