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: Friday, July 4th, 2025 (7:30, 8:30, 9:30 ONLY!!)

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 3 Thrusters (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: AMRAP x 20 Minutes 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 8 Thrusters (105/75) 
  • 8 Pull Ups 

*Every 5 Minutes (INCLUDING 0:00) complete:

  • 200 Meter Run 

*RX+: 8 Thrusters (115/85) AND 8 Chest 2 Bar Pull Ups 

*CRX: 4 Thrusters (155/105) AND 4 Bar/Ring Muscle Ups 

*One Score: total # of rounds + reps completed in 20 min 

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Cardio Option: AMRAP x 20 Minutes 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 12 DB Thrusters (50/35) *6 per side 
  • 8 Pull Ups 

*Every 5 Minutes (INCLUDING 0:00) complete:

  • 200 Meter Run 

*One Score: total # of rounds + reps completed in 20 min 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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