WOD: Tuesday, September 8th, 2026

Group Dynamic Warmup:

• Plate Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of Plate Squats 
• Couch Stretch – 1 Min per side 

—————————————————————————————————-

Strength: Front Squat (17 Minutes) 

4 Sets x 5 Reps 

• Sets 1 and 2: 5 Reps each at 65% of 1RM 
• Sets 3 and 4: 5 Reps each at 70% of 1RM 

*Try to not use a belt and focus on bracing! 

*If you missed week 1 use today as a makeup day 

——————————————————————————————————– 

Workout: AMRAP Repeats 

AMRAP x 4 Min 

Buy in: 400 M Run 

-in remaining time complete:

• Max Wall Balls (20/14) 

-directly into-

AMRAP x 4 Min 

Buy in: 400 M Run 

-in remaining time complete:

• Max Alt DB Devils Press (50/35) 

-directly into-

AMRAP x 8 Min 

Buy in: 400 M Run 

-in remaining time AMRAP of: 

• 12 Wall Balls (20/14) 
• 6 Alt DB Devils Press (50/35) 

*Three Total Scores:

• Total Wall Balls completed
• Total Devils Presses completed 
• Total Rounds + Reps completed 

——————————————————————————————————–

Core: 4 Rounds

• 15 Ab-Wheels 
• 30 Bicycle Crunches