WOD: Sunday, September 23rd, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

 

Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Air Runner
  • 3 Sumo Deadlift High Pulls
  • :15s Wall Sit

 

Workout: AMRAP x 20 Minutes

  • 400 Meter Run
  • 40 Sumo Deadlift High Pulls (75/55)
  • 40 Ab-Mat sit ups
  • 40 Jump Squats

 

Skill Work: Double Unders

  • Work on linking your double unders

 

Core: 4 Rounds

  • 15 V-Ups
  • 30 Russian Twists (25/15)

Today's WOD

WOD: Wednesday, November 5th, 2025

Group Dynamic Warmup:

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

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Strength: Deadlift (17 Minutes) 

  • Establish a new 1 Rep Max 

*Warm Up Rep Scheme:

  • 3-3-2-2-1-1-1-1-1 etc… 

*Use a belt for extra core assistance 

*Focus on your set up on every single attempt 

*Be aggressive and go for the PR!

——————————————————————————————————–

Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3):

  • 200 Meter Run 
  • 12 Wall Balls (20/14) 

-in remaining time complete:

  • Max Alt DB Devils Press (50/35) 

Even Rounds (2 and 4):

  • 200 Meter Run 
  • 6 Alt DB Devils Press (50/35) 

-in remaining time complete:

  • Max Wall Balls (20/14) 

*Two Scores:

  • Total # of Max DB Devils Press accumulated 
  • Total # of Max Wall Balls accumulated 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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