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: Tuesday, May 12th, 2026 (Burpee Day 106)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Banded lat/samson stretch – 1 min per side 

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Pre-Game: 4 Rounds (12 min cap) 

  • Run to the end of the driveway 
  • 3 Squat Snatches (ascending weights) 
  • :10s Chin over bar hold 

*Sub in 1 rope climb for the hold after round 2 

——————————————————————————————————–

Workout: For Time 

  • 400 Meter Run 

-into- 

2 Rounds 

  • 9 Squat Snatches (105/65) 
  • 3 Rope Climbs 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 6 Squat Snatches (105/65) 
  • 2 Rope Climbs 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 3 Squat Snatches (105/65) 
  • 1 Rope Climb 

*Rx+: (115/75) (Rx Reps) / *CRx: (135/85) (6-4-2 Reps)

*Rope Climb Scaling Options:

  • Scale reps or distance on the rope 
  • Rope ascents (6-4-2 Reps) 
  • Strict Pull Ups (9-6-3 Reps) 

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Run 

-into- 

2 Rounds 

  • 12 Atomic Sit Ups (25/15) 
  • 3 Rope Climbs 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 9 Atomic Sit Ups (25/15) 
  • 2 Rope Climbs 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 6 Atomic Sit Ups (25/15) 
  • 1 Rope Climb 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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