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: Monday, September 28th, 2026

Group Dynamic Warmup:

  • Med-Ball Squat Tabata – 2 Minutes
  • :20s Bottom of squat hold – :10s of MB Squats
  • Couch Stretch – 1 Min per side 

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Strength: Front Squat (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each @ 85% of 1RM 
  • Sets 3 and 4: 1 Rep each @ 90% of 1RM 

*Use a belt for extra core assistance

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Workout: For Time 

  • 21 2FOR1 Wall Balls (20/14) 
  • 21 Burpees to a plate (45) 
  • 500 M Row OR 1200 M Bike

-THEN-

  • 15 2FOR1 Wall Balls (20/14) 
  • 15 Burpees to a plate (45) 
  • 500 M Row OR 1200 M Bike

-THEN-

  • 9 2FOR1 Wall Balls (20/14) 
  • 9 Burpees to a plate (45) 
  • 500 M Row OR 1200 M Bike

*2FOR1 Wall Balls:

  • 1 Med-Ball Squat + 1 Wall Ball = 1 Rep 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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