WOD: Friday, September 21st, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

 

Strength: Pause Front Squat (12-15 Minutes)

  • 4 sets x 4 Reps @65%-70% of 1-Rep max

*3 second hold at the bottom of each rep

 

Workout: For Time

  • 500 Meter Run
  • 50 Weighted Switches (50/35)
  • 25 Thrusters (75/55)

 

  • 400 Meter Run
  • 40 Weighted Switches (50/35)
  • 20  Thrusters (75/55)

 

  • 300 Meter Run
  • 30 Weighted Switches (50/35)
  • 15 Thrusters (75/55)

 

  • 200 Meter Run
  • 20 Weighted Switches (50/35)
  • 10 Thrusters (75/55)

 

Cardio Option: For Time

21-15-12-9-6-3

  • Calorie Row/Bike
  • GHD Sit ups

*B/W Rounds: 300 Meter Run

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions

Today's WOD

WOD: Wednesday, June 17th, 2026

Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of PVC OHS
  • Banded Shoulder Stretch – 1 Min per side 

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Strength-Endurance: EMOM x 10 Minutes 

  • Odd Min: (12/9) Cal Row/Ski OR (9/6) Cal Bike 
  • Even Min: 3 Squat Snatches 

*Rx: (115/85) / *Rx+: (135/95) / CRx: (155/105) 

*Barbell can be done as drop singles 

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Workout: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 6 Alt DB Snatches (50/35) 
  • 9 Wall Balls (20/14) 
  • 36 Double Unders 

*Pick up where you leave off after rest period 

*One score: total rounds + reps accumulated across all 4 intervals 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches
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