WOD: Friday, September 21st, 2018

Posted by & filed under .

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: 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 

—————————————————————————————————-

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 

——————————————————————————————————– 

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 

——————————————————————————————————–

Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
Posted in | Comments Off on WOD: Friday, July 24th, 2026
CrossFit Kilo