WOD: Tuesday, September 1st, 2026

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Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds (12 Min Cap) 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • 1 Wall Walk

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Workout: For Time 

1 Round 

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 16 Shoulder to Overhead (115/85)
  • 4 Wall Walks 

-THEN-

2 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 8 Shoulder to Overhead (115/85)
  • 2 Wall Walks 

-THEN-

4 Rounds 

  • 125 Meter Row/Ski OR 300 M Bike 
  • 4 Shoulder to Overhead (115/85)
  • 1 Wall Walk

*Rx+: (135/95) / *CRx: (155/105) 

*Wall Walk Scaling Options: 

  • Scale Reps or distance 
  • Plyo Box Wall Walks (8 – 4 – 2 Reps) 
  • Plank Plate Step Ups w/ 45 (16-8-4 Reps)

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Cardio Option: For Time 

1 Round 

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 16 DB Shoulder to Overhead (50×2/35×2) 
  • 4 Wall Walks 

-THEN-

2 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 8 DB Shoulder to Overhead (50×2/35×2) 
  • 2 Wall Walks 

-THEN-

4 Rounds 

  • 125 Meter Row/Ski OR 300 M Bike 
  • 4 DB Shoulder to Overhead (50×2/35×2) 
  • 1 Wall Walk

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold