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: Friday, January 23rd, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Min per side 

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Strength-Endurance: Every 3 Minutes x 4 Rounds 

  • 350 M Row / 300 M Runner / 900 M Bike 
  • 5 Touch N’ Go Deadlifts 

*RX: (185/115) / *RX+: (205/135) / *CRX: (225/155) 

*Barbell must be done unbroken every round (no singles) 

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Workout: AMRAP x 15 Minutes 

  • (15/12) Cal Row/Ski OR (12/9) Cal Bike 
  • 9 Shuttle Runs (25ft) 
  • 12 Wall Balls (20/14) 

*Shuttle Runs: 1 Rep = 25 ft

*One Score: total rounds + reps completed in 15 minutes 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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