WOD: Sunday, July 12th, 2026

Posted by & filed under .

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Min per side  

—————————————————————————————————-

Pre-Game: 3 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 3 Shoulder to Overhead (ascending weights) 
  • 1 Wall Walk 

——————————————————————————————————– 

Workout: AMRAP + For Time 

PART A- AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 6 Shoulder to Overhead (135/95) 
  • 2 Wall Walks  

-Rest 2 Minutes-

PART B- For Time 

  • 400 Meter Run 

*Two Scores: 

  • Rounds + Reps for Part A 
  • Time for Part B 
  • 200 Meters = 2 Reps

*Wall walk Scaling Options: 

  • Scale reps or distance 
  • Plyo box wall walks (4 reps per round) 
  • High Plank Plate Step Ups (12 reps per round) 

——————————————————————————————————–

Cardio Option: AMRAP + For Time 

PART A- AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 6 DB Shoulder to Overhead (50×2/35×2)
  • 2 Wall Walks  

-Rest 2 Minutes-

PART B- For Time 

  • 400 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 10 KB Pull Throughs (16K/12K)