WOD: Wednesday, September 19th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (10 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Hang Power Snatches (ascending weights)
  • 5 Atomic Sit ups (25/15)

 

Workout: 4 Rounds (1 Minute stations, :15s transitions)

  • Station 1: Max Hang Power Snatches (95/65)
  • Station 2: Max Calorie Row
  • Station 3: Max Wall Balls (20/14)
  • Station 4: Max Calorie Assault Bike/Runner
  • Station 5: Rest

*Rounds 1 and 3: Max Calorie Bike

*Rounds 2 and 4: Max Calorie Runner

**Score is a running count through all stations, restart at 0 each round

 

Skill Work: Handstands

  • Work on handstand holds, handstand push ups, handstand walks, or scaling options

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • :30s Superman Hold

Today's WOD

WOD: Sunday, August 23rd, 2026

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 5 Hang Power Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 18 Hang Power Cleans (115/85) 
  • 12 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 9 Hang Power Cleans (115/85)
  • 6 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 6 Hang Power Cleans (115/85)
  • 4 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*Three total Scores:

  • Calories completed for each interval 

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Cardio Option: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 24 Rage Balls (20/15) 
  • 12 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 12 Rage Balls (20/15) 
  • 6 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 8 Rage Balls (20/15) 
  • 4 Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

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Core: 4 Rounds 

  • 30 Scissor Kicks
  • 30 Bicycle Crunches
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