WOD: Monday, September 24th, 2018

Posted by & filed under .

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, July 22nd, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Min per side 

—————————————————————————————————-

Strength: Deadlifts (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Sets can be done as TNG or Drop singles 

——————————————————————————————————– 

Workout: 3 intervals (4 Min ON / 2 Min OFF) 

Intv1: AMRAP x 4 Min 

  • (7/5) Calorie Row/Ski/Bike 
  • 5 Hang Power Cleans (135/95) 
  • 3 Box Jumps (30”/24”) 

Intv2: AMRAP x 4 Min 

  • (7/5) Calorie Row/Ski/Bike 
  • 4 Hang Power Cleans (135/95) 
  • 2 Box Jumps (30”/24”) 

Intv3: AMRAP x 4 Min 

  • (7/5) Calorie Row/Ski/Bike 
  • 3 Hang Power Cleans (135/95) 
  • 1 Box Jump (30”/24”) 

*Three Total Scores:

  • Rounds + Reps for each interval 

——————————————————————————————————–

Cardio Option: 3 intervals (4 Min ON / 2 Min OFF) 

Intv1: AMRAP x 4 Min 

  • (7/5) Calorie Row/Ski/Bike 
  • 7 Russian KB Swings (24K/16K) 
  • 3 Box Jumps (30”/24”) 

Intv2: AMRAP x 4 Min 

  • (7/5) Calorie Row/Ski/Bike 
  • 6 Russian KB Swings (24K/16K) 
  • 2 Box Jumps (30”/24”) 

Intv3: AMRAP x 4 Min 

  • (7/5) Calorie Row/Ski/Bike 
  • 5 Russian KB Swings (24K/16K) 
  • 1 Box Jump (30”/24”) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)
Posted in | Comments Off on WOD: Wednesday, July 22nd, 2026
CrossFit Kilo