WOD: Monday, September 24th, 2018

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: Thursday, October 16th, 2025

Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of OHS Hold – :10s of PVC OHS 
  • Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 3 Overhead Squats (ascending weights) 
  • :15s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: For Time 

3 Rounds 

  • 13 Burpees Over Bar 
  • 9 Toes to Bar 
  • 5 Overhead Squats (105/75) 

-Then-

  • 800 Meter Run 

-Then-

3 Rounds 

  • 5 Overhead Squats (105/75) 
  • 9 Toes to Bar 
  • 13 Burpees Over Bar 

*CRX: 5 Overhead Squats (135/95) 

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds 

  • 13 Burpees Over Bar 
  • 9 Toes to Bar 
  • 5 Atomic Sit Ups (25/15) 

-Then-

  • 800 Meter Run 

-Then-

3 Rounds 

  • 5 Atomic Sit Ups (25/15) 
  • 9 Toes to Bar 
  • 13 Burpees Over Bar 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations
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