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, January 12th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Samson Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

  • Establish a new 1 Rep Max 

*Retest week! Shoot for the PR!

*Bring out the weightlifting shoes, belt, knee sleeves! 

*Warm Up Rep Scheme: 

  • 5-5-3-3-1-1-1-etc… 

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Workout: AMRAP x 14 Minutes 

  • 250 Meter Row / 200 M Run / 600 M Bike 
  • 7 DB Thrusters (50/35) (RIGHT ARM) 
  • 21 Ab-Mat Sit Ups 
  • 7 DB Thrusters (50/35) (LEFT ARM) 

*One score: rounds + reps completed in 14 mins

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Core: 4 Rounds

  • 15 Ab-Wheels 
  • 30 Flutter Kicks
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