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, October 6th, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Shoulder to Overhead (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————– 

Workout: For Time 

  • 200 Meter Run 

-into-

2 Rounds 

  • 24 Weighted Ab-Mat Sit Ups (20/14)
  • 12 Shoulder to Overhead (115/85) 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 16 Weighted Ab-Mat Sit Ups (20/14)
  • 8 Shoulder to Overhead (135/95) 

-THEN-

  • 800 Meter Run 

-into-

2 Rounds 

  • 8 Weighted Ab-Mat Sit Ups (20/14)
  • 4 Shoulder to Overhead (155/105)

*CRx: (135/95) / (155/105) / (185/115) 

——————————————————————————————————–

Cardio Option: For Time 

  • 200 Meter Run 

-into-

2 Rounds 

  • 24 Weighted Ab-Mat Sit Ups (20/14)
  • 12 DB Shoulder to Overhead (50×2/35×2)

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 16 Weighted Ab-Mat Sit Ups (20/14)
  • 8 DB Shoulder to Overhead (50×2/35×2)

-THEN-

  • 800 Meter Run 

-into-

2 Rounds 

  • 8 Weighted Ab-Mat Sit Ups (20/14)
  • 4 DB Shoulder to Overhead (50×2/35×2)

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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