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: Wednesday, November 4th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, up-downs, plank on hands 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Shoulder to Overhead (ascending weights) 
  • 1 Rope Climb

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Workout: AMRAP x 21 Minutes 

Buy in: Run the Loop 

-in remaining time complete AMRAP of:

  • 2 Rope Climbs
  • 5 Shoulder to Overhead (135/95) 
  • 8 Box Jumps (30″/24″)

*Rx+: (155/105) / *CRx: (185/115) 

*One score: total # of rounds + reps completed 

*Rope Climb Scaling Options: 

  • Scale Reps or distance on rope 
  • Rope Ascents (4 Reps per round) 
  • Strict Pull Ups (5 Reps per round)

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Cardio Option: AMRAP x 21 Minutes 

Buy in: Run the Loop 

-in remaining time complete:

  • 2 Rope Climbs
  • 5 DB Shoulder to Overhead (50×2/35×2)
  • 8 Box Jumps (30″/24″)

*One score: total # of rounds + reps completed 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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