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: Wednesday, July 2nd, 2025

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, up-downs
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

  • 200 Meter Run / 250 M Row / 600 M Bike 
  • 3 Snatches

*Athletes choice on Squat OR Power Snatches 

*Athletes choice on starting weight

*Add weight each round 

——————————————————————————————————–

Workout: 3 Intervals (5 Min ON / :90s OFF) 

Buy in: 

12 – 10 – 8 

  • DB Hang Snatches (50/35) *half per side

8 – 6 – 4 

  • Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Scores: Total # of Calories completed per interval 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations
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