WOD: Tuesday, October 6th, 2026

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Shoulder to Overhead (ascending weights) 
• :15s Hollow Hold 

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Workout: For Time 

• 200 Meter Run 

-into-

2 Rounds 

• 24 Weighted Ab-Mat Sit Ups (20/14)
• 12 Shoulder to Overhead (115/85) 

-THEN-

• 400 Meter Run 

-into-

2 Rounds 

• 16 Weighted Ab-Mat Sit Ups (20/14)
• 8 Shoulder to Overhead (135/95) 

-THEN-

• 800 Meter Run 

-into-

2 Rounds 

• 8 Weighted Ab-Mat Sit Ups (20/14)
• 4 Shoulder to Overhead (155/105)

*CRx: (135/95) / (155/105) / (185/115) 

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Cardio Option: For Time 

• 200 Meter Run 

-into-

2 Rounds 

• 24 Weighted Ab-Mat Sit Ups (20/14)
• 12 DB Shoulder to Overhead (50×2/35×2)

-THEN-

• 400 Meter Run 

-into-

2 Rounds 

• 16 Weighted Ab-Mat Sit Ups (20/14)
• 8 DB Shoulder to Overhead (50×2/35×2)

-THEN-

• 800 Meter Run 

-into-

2 Rounds 

• 8 Weighted Ab-Mat Sit Ups (20/14)
• 4 DB Shoulder to Overhead (50×2/35×2)

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold