WOD: Monday, September 24th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Strength: Pause Back Squat (12-15 Minutes)

  • 4 sets x 4 Reps at 75% of 1-Rep Max

*3 second pause at the bottom of each rep

 

Workout: For Time

3 Rounds 

  • 9 Power Cleans (95/65)
  • 9 Burpees over Bar
  • 9 Pull ups

-500 Meter Run-

3 Rounds

  • 7 Power Cleans (115/85)
  • 7 Burpees over Bar
  • 7 Pull ups

-500 Meter Run-

3 Rounds

  • 5 Power Cleans (135/95)
  • 5 Burpees over Bar
  • 5 Pull ups

 

Core: 4 Rounds

  • 30 Mountain Climbers
  • :30s Knee to elbow plank hold (alternate sides)

Today's WOD

WOD: Wednesday, September 2nd, 2026

Group Dynamic Warmup:

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

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Strength: Clean (17 Minutes) 

  • Establish a heavy single 

*Can be Squat OR Power – Athletes choice 

*What you pick week 1 will be for the full cycle

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Workout: For Time 

  • 500 Meter Run 

-THEN-

32 – 24 – 16 – 8 

  • Wall Balls (20/14) 
  • Alt Box Step Ups (24”/20”) 

-THEN-

  • 500 Meter Run 

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Core: 4 Rounds 

  • 30 Bicycle Crunches
  • 30 Scissor Kicks
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