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: Thursday, November 5th, 2026

Group Dynamic Warmup:

  • Plate Squat tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of plate squats 
  • Couch Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 3 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike
  • 3 Overhead Squats (ascending weights) 
  • 15 Double Unders (30 Singles) 

——————————————————————————————————– 

Workout: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds 

  • 5 Overhead Squats (105/65) 
  • 15 Wall Balls (20/14) 
  • 30 Double Unders 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds 

  • 30 Double Unders 
  • 15 Wall Balls (20/14)
  • 5 Overhead Squats (105/65) 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike

——————————————————————————————————–

Cardio Option: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds 

  • 5 Atomic Sit Ups (25/15) 
  • 15 Wall Balls (20/14) 
  • 30 Double Unders 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds 

  • 30 Double Unders 
  • 15 Wall Balls (20/14)
  • 5 Atomic Sit Ups (25/15) 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike

——————————————————————————————————–

Core: 4 Rounds 

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