WOD: Wednesday, September 16th, 2026

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups -5-4-3-2-1 Reps 
  • Pigeon Stretch – 1 Min per side 

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Strength: Clean (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 75% of 1RM 
  • Sets 3 and 4: 2 Reps each at 80% of 1RM 

*Power or Squat from week 1 

*All sets done as drop singles only 

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Workout: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Min 

  • 9 Toes to Bar 
  • 7 Burpees Over Bar 
  • 5 Power Cleans (135/95) 

*Pick up where you leave off after rest period 

*One score: total # of rounds + reps accumulated across all 4 intvs

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Cardio Option: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Min 

  • 9 Toes to Bar 
  • 7 Burpees Over KB 
  • 9 Russian KB Swings (24K/16K) 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)