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: Tuesday, April 21st, 2026 (Burpee Day 85)

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Min per side 

——————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row/Ski OR 300 M Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • :10s Chin over Bar Hold 

*After round 2 swap 1 RC for the hold 

*Barbell comes from the ground only

——————————————————————————————————–

Workout: 3 intervals (6 Minutes ON / 2 Minutes OFF) 

INTV1: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 9 Shoulder to Overhead (115/75) 
  • 3 Rope Climbs 

INTV2: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 6 Shoulder to Overhead (135/85)
  • 2 Rope Climbs 

INTV3: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 3 Shoulder to Overhead (155/95) 
  • 1 Rope Climb

*CRX: (135/85) / (155/95) / (185/105) Same Reps as Rx

*3 Total Scores:

  • Rounds + Reps for each interval 

*Rope Climb Scaling Options: 

  • Scale Reps or distance on rope 
  • Rope Ascents (6 Reps, 4 Reps, 2 Reps) 
  • Strict Pull ups (9 Reps, 6 Reps, 3 Reps)

——————————————————————————————————–

Cardio Option: 3 intervals (6 Minutes ON / 2 Minutes OFF) 

INTV1: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 15 Med-Ball Push Press (20/14) 
  • 3 Rope Climbs 

INTV2: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 12 Med-Ball Push Press (20/14) 
  • 2 Rope Climbs 

INTV3: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-then in remaining time AMRAP of: 

  • 9 Med-Ball Push Press (20/14)
  • 1 Rope Climb

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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