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: Sunday, August 16th, 2026

Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of PVC OHS
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 3 Overhead Squats (ascending weights) 
  • 5 Med-Ball Push Press (at workout weight) 

——————————————————————————————————– 

Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 200 Meter Run
  • 12 Med-Ball Push Press (20/14) 
  • 6 Overhead Squats (115/75) 

-Rest 2 Minutes- 

Part B – For Time 

  • 800 Meter Run 

*Two Scores:

  • Rounds + Reps for Part A 
  • Time for Part B 
  • 200 M Run = 2 Reps for Part A 

——————————————————————————————————–

Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 12 Med-Ball Push Press (20/14) 
  • 6 Atomic Sit Ups (25/15) 

-Rest 2 Minutes- 

Part B – For Time 

  • 800 Meter Run 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 10 KB Pull Throughs (16K/12K)
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