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, August 13th, 2026

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes
  • :20s Glute Bridge Hold – :10s of Hip Thrust 
  • Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • 250 M Row / 200 M Run / 600 M Bike 
  • 5 Deadlifts (ascending weights) 
  • 15 Double Unders OR 30 Singles

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Workout: For Time 

3 Rounds 

  • 48 Double Unders 
  • 8 Deadlifts (205/135) 
  • 12 Burpees Over Bar 

-THEN-

  • 1000 M Row / 800 M Run / 2400 M Bike 

-THEN-

3 Rounds 

  • 12 Burpees Over Bar 
  • 8 Deadlifts (205/135) 
  • 48 Double Unders 

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Cardio Option: For Time 

3 Rounds 

  • 48 Double Unders 
  • 12 Rage Balls (20/15) 
  • 12 Burpees Over Rage Ball

-THEN-

  • 1000 M Row / 800 M Run / 2400 M Bike 

-THEN-

3 Rounds 

  • 12 Burpees Over Rage Ball
  • 12 Rage Balls (20/15) 
  • 48 Double Unders 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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