Today's WOD
WOD: Friday, November 6th, 2026
Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo inchworm push ups – 5-4-3-2-1 Reps
- Samson Stretch – 1 Min per side
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Strength-Endurance: EMOM x 10 Minutes
- Odd Min: (12/8) Cal Row/Ski OR (8/6) Cal Bike
- Even Min: 3 Cleans (Squat or Power)
*Rx: (155/105) / *Rx+: (185/125) / *CRx: (205/135)
*Reps can be touch n go or drop singles
*:50s Time cap for the calories
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Workout: AMRAP x 15 Minutes
- Max Calorie Row/Bike/Runner/Ski
*Every 3 Minutes (NOT including 0:00) complete:
- 18 Ab-Mat Sit Ups
- 6 DB Hang Clean and Jerks (50/35)
*DB does not have to be alternating reps just 3 per side
*One score: total # of calories completed in 15 minutes
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Core: 3 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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