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: Friday, July 4th, 2025 (7:30, 8:30, 9:30 ONLY!!)

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: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 3 Thrusters (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: AMRAP x 20 Minutes 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 8 Thrusters (105/75) 
  • 8 Pull Ups 

*Every 5 Minutes (INCLUDING 0:00) complete:

  • 200 Meter Run 

*RX+: 8 Thrusters (115/85) AND 8 Chest 2 Bar Pull Ups 

*CRX: 4 Thrusters (155/105) AND 4 Bar/Ring Muscle Ups 

*One Score: total # of rounds + reps completed in 20 min 

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Cardio Option: AMRAP x 20 Minutes 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 12 DB Thrusters (50/35) *6 per side 
  • 8 Pull Ups 

*Every 5 Minutes (INCLUDING 0:00) complete:

  • 200 Meter Run 

*One Score: total # of rounds + reps completed in 20 min 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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