WOD: Wednesday, September 30th, 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: 2 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Sets 1 and 2 must be done as drop singles only 

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Workout: 3 intervals (4 Min ON / 2 Min OFF) 

Intv1: 2 Rounds 

  • 7 Box Jumps (30”/24”) 
  • 7 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 5 Box Jumps (30”/24”) 
  • 5 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 2 Rounds 

  • 3 Box Jumps (30”/24”) 
  • 3 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Total Scores: 

  • Calories completed for each interval 

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Cardio Option: 3 intervals (4 Min ON / 2 Min OFF) 

Intv1: 2 Rounds 

  • 7 Box Jumps (30”/24”) 
  • 14 Rage Balls (20/15) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 5 Box Jumps (30”/24”) 
  • 10 Rage Balls (20/15) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 2 Rounds 

  • 3 Box Jumps (30”/24”) 
  • 6 Rage Balls (20/15) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

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Core: 4 Rounds 

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