WOD: Tuesday, September 18th, 2018

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Warm-up: Group Dynamic

  • Group Jog- 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Deadlifts (ascending weights)
  • :10s Active Hang from pull up bar

 

Workout: 3 Cycles (2 Rounds per cycle)

Cycle 1: 2 Rounds 

  • 48 Double Unders
  • 16 Pull Ups
  • 8 Deadlifts (225/155)

Cycle 2: 2 Rounds

  • 36 Double Unders
  • 12 Pull Ups
  • 6 Deadlifts (275/185)

Cycle 3: 2 Rounds

  • 24 Double Unders
  • 8 Pull ups
  • 4 Deadlifts (315/205)

 

Endurance: Assault Bike Tabata x2

  • :20s on, :10s off x 8 sets

*Rest as needed and then repeat

 

Core: 4 Rounds

  • 30 Flutter Kicks
  • :30s Hollow Hold

Today's WOD

WOD: Saturday, June 13th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of Lateral hops, up-downs, air squats 
  • Pigeon Stretch – 1 min per side 

——————————————————————————————————-

Pre-Game: 4 Rounds (12 min cap) 

  • Run to the end of the driveway 
  • 3 Front Squats (ascending weights) 
  • :10s Chin over Bar Hold 

*Front squats come from the floor only

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Run 

-THEN- 

  • 20 Front Squats (135/95) 
  • 10 Burpee Pull Ups 

–into-

  • 15 Front Squats (135/95)
  • 15 Burpee Pull Ups 

–into–

  • 10 Front Squats (135/95) 
  • 20 Burpee Pull Ups 

-THEN-

  • 500 Meter Run 

*CRx: Front Squats  (155/105)

*Allowed to jump into the pull up or use a kip

*Burpee Pull up Scaling Options: 

  • Use a lower pull up bar (flag) 
  • Banded pull ups (all burpees first all pull ups second) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-THEN- 

  • 40 Med-Ball Jump Squats (20/14)
  • 10 Burpee Pull Ups 

–into-

  • 30 Med-Ball Jump Squats (20/14)
  • 15 Burpee Pull Ups 

–into–

  • 20 Med-Ball Jump Squats (20/14) 
  • 20 Burpee Pull Ups 

-THEN-

  • 500 Meter Run 

——————————————————————————————————–

Accessory Work: Bench Press 

5 sets x 3 Reps 

  • Build to a tough set of 3 across 5 sets 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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