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: Monday, August 24th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Pigeon Stretch – 1 Min per side 

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Strength-Endurance: Every 2:30 Min x 4 Rounds 

  • 200 Meter Run 
  • 4 Back Squats 

*Rx: (205/125) / *Rx+: (245/155) / *CRx: (275/185) 

*Squats should be unbroken every round 

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Workout: For Time 

  • 300 Meter Run
  • 33 Box Jump Overs (24”/20”) 
  • 33 Wall Balls (20/14) 

-THEN-

  • 300 Meter Run
  • 22 Box Jump Overs (24”/20”) 
  • 22 Wall Balls (20/14) 

-THEN-

  • 300 Meter Run
  • 11 Box Jump Overs (24”/20”) 
  • 11 Wall Balls (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Mountain Climbers
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