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, August 22nd, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands 
  • Banded Shoulder Stretch – 1 Min per side

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 DB Box Step Overs 

*DB can be held any style EXCEPT on the thigh

——————————————————————————————————– 

Workout: For Time 

  • 500 M Row/Ski OR 1200 M Bike 

-into-

13 – 10 – 7  

  • Shoulder to Overhead (135/95) 
  • DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

3 Rounds

  • 10 Shoulder to Overhead (135/95) 
  • 10 DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

*DB can be held any style EXCEPT on the thigh

*CRx+: (155/105) (Same Reps as Rx) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 M Row/Ski OR 1200 M Bike 

-into-

26 – 20 – 14 

  • Med-Ball Push Press (20/14) 

13 – 10 – 7 

  • DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

3 Rounds

  • 20 Med-Ball Push Press (20/14) 
  • 10 DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

——————————————————————————————————–

Accessory Work: Bench 

5 Sets x 5 Reps 

  • Building to a tough but UB set of 5 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings
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