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, September 15th, 2026

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights) 
  • 1 Rope Climb OR 3 Strict Pull ups 

——————————————————————————————————– 

Workout: For Time 

  • 500 Meter Run 

-into-

3 Rounds 

  • 12 Alt Box Step Ups (24”/20”) 
  • 6 Power Snatches (115/75) 
  • 2 Rope Climbs 

-THEN-

  • 500 Meter Run 

-into-

3 Rounds

  • 2 Rope Climbs 
  • 6 Power Snatches (115/75) 
  • 12 Alt Box Step ups (24”/20”)  

*CRx: 6 Power Snatches (155/95) 

*Rope Climb Scaling Options: 

  • Scale Reps or distance on the rope 
  • Rope Ascents (4 Reps per round) 
  • Strict pull ups (6 Reps per round) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-into-

3 Rounds 

  • 12 Alt Box Step Ups (24”/20”) 
  • 12 Alt DB Snatches (50/35) 
  • 2 Rope Climbs 

-THEN-

  • 500 Meter Run 

-into-

3 Rounds

  • 2 Rope Climbs 
  • 12 Alt DB Snatches (50/35) 
  • 12 Alt Box Step ups (24”/20”)  

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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