WOD: Friday, September 14th, 2018

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata- 2 Minutes
  • Frog Stretch – 1:30 Hold

 

Strength: Pause Front Squat (12-15 Minutes)

  • Build to a one rep max pause front squat

*Hold the bottom position for 3 seconds

 

Workout: AMRAP x 18 Minutes

  • 36 Double Unders
  • 12 Shoulder To Overhead (85/60)
  • 3 Rope Climbs

*Rope Climb Modification = 2:1 Rope Ascents (6 reps)

 

Cardio Option: AMRAP x 18 Minutes

  • 300 Meter Run
  • 15 GHD Sit ups
  • 30 Double Unders
  • 15 Jump Squats

 

Core: 5 Rounds

  • 15 GHD Sit-Ups
  • 15 GHD Back Extensions

Today's WOD

WOD: Tuesday, August 4th, 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
  • 5 Shoulder to Overhead (ascending weights) 
  • 3 Box Jumps (24″/20″)

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

  • 200 Meter Run 
  • 6 Burpee Box Jumps (24”/20”) 
  • 6 Shoulder to Overhead (115/85) 

-Rest :90s-

AMRAP x 7 Minutes 

  • End of the driveway (150 M Runner) 
  • 4 Burpee Box Jumps (24”/20”) 
  • 4 Shoulder to Overhead (135/95) 

-Rest :90s-

AMRAP x 5 Minutes 

  • 100 Meter Run (BACK STAIRS) 
  • 2 Burpee Box Jumps (24”/20”) 
  • 2 Shoulder to Overhead (155/105)

*CRx: (135/95)(155/105)(185/125) (Same reps as Rx)

*3 Total Scores:

  • Rounds + Reps completed for each AMRAP 
  • 200 M Run = 2 Reps, EOD and 100 M Run = 1 Rep

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

  • 200 Meter Run 
  • 6 Burpee Box Jumps (24”/20”) 
  • 6 DB Shoulder to Overhead (50×2/35×2) 

-Rest :90s-

AMRAP x 7 Minutes 

  • End of the driveway (150 M Runner) 
  • 4 Burpee Box Jumps (24”/20”) 
  • 4 DB Shoulder to Overhead (50×2/35×2) 

-Rest :90s-

AMRAP x 5 Minutes 

  • 100 Meter Run (BACK STAIRS) 
  • 2 Burpee Box Jumps (24”/20”) 
  • 2 DB Shoulder to Overhead (50×2/35×2) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks
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