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, December 20th, 2025

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of plate squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :10s Chin over Bar Hold 

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Workout: AMRAP x 20 Minutes

  • 36 Double Unders 
  • 12 Alt Front Rack Lunges (115/85) 
  • 3 Strict Pull Ups 

*Every 4 Minutes (NOT INCLUDING 0:00) complete:

  • 200 Meter Run 

*One score: total # of rounds + reps completed in 20 Min 

*CRX: 12 Alt FRL (135/95) 

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Cardio Option: AMRAP x 20 Minutes

  • 36 Double Unders 
  • 12 Alt DB Lunges (50/35) 
  • 3 Strict Pull Ups 

*Every 4 Minutes (NOT INCLUDING 0:00) complete:

  • 200 Meter Run 

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Strength: Pause Bench Press 

4 Sets 

  • Sets 1 and 2: 5 Reps each at 70% of 1RM 
  • Sets 3 and 4: 3 Reps each at 75% of 1RM 

*:03s pause at chest on every rep 

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Core: 4 Rounds 

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