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, December 5th, 2025

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Jerk (17 Minutes) 

  • Establish a heavy single 

*Pick either the Push Jerk OR Split Jerk 

*Focus on technique as you build in weight 

*NEW STRENGTH CYCLE: 

  • Mondays – Front Squat 
  • Wednesdays- Snatch (Squat or Power)
  • Fridays- Jerk (Push or Split) 

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Workout: AMRAP x 16 Minutes 

  • 4 DB Hang Clean and Jerks (50/35) *2 per side
  • 8 Toes to Bar
  • 24 Double Unders 

*Every 4 Minutes (INCLUDING 0:00) complete:

  • 250 Meter Row / 200 M Run / 600 M Bike 

*Alternating on the DB is NOT mandatory 

*One score: total # of rounds + reps completed in 16 min

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions 
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