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, July 24th, 2026

Group Dynamic Warmup:

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

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Strength: Bench Press (17 Minutes) 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

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Workout: AMRAP x 14 Minutes 

  • 200 Meter Run 
  • 7 Toes to Bar 
  • (14/11) Cal Row/Ski OR (11/9) Cal Bike 

*One score: total # of rounds + reps in 14 Mins 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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