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: Tuesday, August 25th, 2026

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: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights) 
  • 1 Rope Climb OR 3 Strict Pull Ups 

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Workout: AMRAP x 20 Minutes 

  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 6 Power Snatches (115/75) 
  • 2 Rope Climbs 

*Every 4 Minutes (NOT including 0:00) complete:

  • 200 Meter Run 

*CRx: 6 Power Snatches (135/85)

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

*Rope Climb Scaling Options: 

  • Scale Reps OR distance on rope 
  • Rope Ascents (4 Reps per round) 
  • Strict Pull Ups (6 Reps per round) 

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Cardio Option: AMRAP x 20 Minutes 

  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 12 Alt DB Snatches (50/35) 
  • 2 Rope Climbs 

*Every 4 Minutes (NOT including 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold
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