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: Thursday, October 15th, 2026

Group Dynamic Warmup:

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

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights) 
  • 5 Knee Raises 

——————————————————————————————————– 

Workout: For Time 

  • 500 Meter Run 

-into-

3 Rounds 

  • 21 Double Unders 
  • 7 Power Snatches (115/75) 
  • 7 Toes to Bar 

-THEN-

  • 500 Meter Run 

-into-

3 Rounds 

  • 21 Double Unders 
  • 14 Alt DB Snatches (50/35) 
  • 7 Toes to Bar 

-THEN-

  • 500 Meter Run 

*CRx: 7 Power Snatches (155/95) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-into-

3 Rounds 

  • 21 Double Unders 
  • 14 Rage Balls (20/15) 
  • 7 Toes to Bar 

-THEN-

  • 500 Meter Run 

-into-

3 Rounds 

  • 21 Double Unders 
  • 14 Alt DB Snatches (50/35) 
  • 7 Toes to Bar 

-THEN-

  • 500 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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