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 23rd, 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 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Hang Power Cleans (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 18 Hang Power Cleans (115/85) 
  • 12 Pull Ups 

-in remaining time complete:

  • Max Cal Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 9 Hang Power Cleans (135/95) 
  • 6 Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 6 Hang Power Cleans (155/105) 
  • 4 Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*CRx: Bar/Ring MU (6, 3×2, 2×3) 

*3 Total Scores: Cals completed for each intv

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Cardio Option:  3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 24 Russian KB Swings (24K/16K) 
  • 12 Pull Ups 

-in remaining time complete:

  • Max Cal Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 12 Russian KB Swings (24K/16K)
  • 6 Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 8 Russian KB Swings (24K/16K)
  • 4 Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches
  • :30s Hollow Hold 
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