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, June 30th, 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 Hang Power Snatches (ascending weights) 
  • :15s Handstand Hold or Plank on hands 

——————————————————————————————————– 

Workout: For Time 

  • 400 Meter Med-Ball Run (20/14)

-into-

12 – 8 – 4 

  • Hang Power Snatches (115/85) 

6 – 4 – 2 

  • Strict Handstand Push Ups 

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

3 Rounds 

  • 8 Hang Power Snatches (115/85) 
  • 4 Strict Handstand Push Ups 

*Strict HSPU Scaling Options:

  • Scale reps or distance with ab-mats (no kipping) 
  • Plyo box HSPU (same reps) 
  • Hand release push ups (12-8-4 / 3×8) 

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Med-Ball Run (20/14)

-into-

24 – 16 – 8 

  • Alt DB Hang Snatches (50/35) 

6 – 4 – 2 

  • Strict Handstand Push Ups 

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

3 Rounds 

  • 16 Alt DB Hang Snatches (50/35)
  • 4 Strict Handstand Push Ups 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Weighted Knee Raises (20/15)
  • 30 DB Side Bends (50/35)  
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