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 30th, 2026

Group Dynamic Warmup:

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

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Strength: Clean (17 Minutes) 

4 Sets 

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

*Sets 1 and 2 must be done as drop singles only 

——————————————————————————————————– 

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

Intv1: 2 Rounds 

  • 7 Box Jumps (30”/24”) 
  • 7 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 5 Box Jumps (30”/24”) 
  • 5 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 2 Rounds 

  • 3 Box Jumps (30”/24”) 
  • 3 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Total Scores: 

  • Calories completed for each interval 

——————————————————————————————————–

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

Intv1: 2 Rounds 

  • 7 Box Jumps (30”/24”) 
  • 14 Rage Balls (20/15) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 5 Box Jumps (30”/24”) 
  • 10 Rage Balls (20/15) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 2 Rounds 

  • 3 Box Jumps (30”/24”) 
  • 6 Rage Balls (20/15) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)
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