WOD: Thursday, September 20th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of High knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Power Cleans (ascending weights)
  • :15s Handstand Hold OR Plank on hands

 

Workout: 4 Rounds

  • 300 Meter Run
  • 15 Power Cleans (105/75)
  • 12 Handstand Push ups
  • 9 Toes 2 Bar

CRX: 4 Rounds

  • 300 Meter Run
  • 15 Power Cleans (135/95)
  • 12 Strict Handstand Push ups
  • 9 Toes 2 Bar

*HSPU Modification: 2:1 Push ups (24 Reps)

 

Core: 4 Rounds

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

Today's WOD

WOD: Monday, June 8th, 2026

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 min per side 

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Strength-Endurance: Every 2:30 x 4 Rounds 

  • 200 Meter Run
  • 5 Touch N’ Go Deadlifts 

Rx: (205/135) / Rx+: (225/155) / CRx: (275/185) 

*Deadlifts must be unbroken for all rounds 

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Workout: Ladder x 16 Minutes 

  • Buy in: 500 Meter Run 

-in remaining time complete: 

2-4-6-8-10-12-14-16-18-20-etc…

  • Alt DB Devils Press (50/35) 
  • 12 Wall Balls (20/14) 
  • 24 Double Unders 

*Only the DB increases in reps per round 

*Score is last FULL round completed + partial reps 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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