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: Wednesday, June 10th, 2026

Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of OHS hold – :10s of PVC OHS 
  • Couch Stretch – 1 Min per side 

——————————————————————————————————-

Strength-Endurance: Every 2:30 Min x 4 Rounds

  • 250 M Row/Ski / 200 M Run / 600 M Bike 
  • 5 Overhead Squats 

*Rx: (105/65) / *Rx+: (115/75) / *CRx: (135/85) 

*Barbell should be unbroken every round 

——————————————————————————————————–

Workout: Every 5 Minutes x 3 intervals

2 Rounds 

  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 10 DB/KB Goblet Squats (50/35)(24K/16K) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski

*One Score: Total Cals accumulated across 3 intvs

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)
Posted in | Comments Off on WOD: Wednesday, June 10th, 2026
CrossFit Kilo