WOD: Sunday, September 23rd, 2018

Posted by & filed under .

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: Tuesday, September 8th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Min per side 

—————————————————————————————————-

Strength: Front Squat (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 65% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

*Try to not use a belt and focus on bracing! 

*If you missed week 1 use today as a makeup day 

——————————————————————————————————– 

Workout: AMRAP Repeats 

AMRAP x 4 Min 

Buy in: 400 M Run 

-in remaining time complete:

  • Max Wall Balls (20/14) 

-directly into-

AMRAP x 4 Min 

Buy in: 400 M Run 

-in remaining time complete:

  • Max Alt DB Devils Press (50/35) 

-directly into-

AMRAP x 8 Min 

Buy in: 400 M Run 

-in remaining time AMRAP of: 

  • 12 Wall Balls (20/14) 
  • 6 Alt DB Devils Press (50/35) 

*Three Total Scores:

  • Total Wall Balls completed
  • Total Devils Presses completed 
  • Total Rounds + Reps completed 

——————————————————————————————————–

Core: 4 Rounds

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
Posted in | Comments Off on WOD: Tuesday, September 8th, 2026
CrossFit Kilo