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: Friday, June 20th, 2025

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Jerk (17 Minutes) 

  • Establish a new 1 Rep Max 

*Make sure you are testing the same as week 1 (push or split) 

*Really focus on your technique from the start 

*Make small jumps and remember to rest between heavy attempts

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Workout: AMRAP x 16 Minutes 

  • 4 DB Devils Press (50/35) 
  • 8 Weighted Ab-Mat Sit Ups (20/14) 
  • (16/12) Calorie Row/Ski OR (12/8) Cal Bike 

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

  • 200 Meter Run 

*DB is 2 Reps per side – Alternating is not mandatory 

*Score is total rounds completed + partial reps 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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