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: Wednesday, June 10th, 2026

Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of OHS hold – :10s of PVC OHS 
  • Couch Stretch – 1 Min per side 

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Strength-Endurance: Every 2:30 Min x 4 Rounds

  • 250 M Row/Ski / 200 M Run / 600 M Bike 
  • 5 Overhead Squats 

*Rx: (105/65) / *Rx+: (115/75) / *CRx: (135/85) 

*Barbell should be unbroken every round 

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Workout: Every 5 Minutes x 3 intervals

2 Rounds 

  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 10 DB/KB Goblet Squats (50/35)(24K/16K) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski

*One Score: Total Cals accumulated across 3 intvs

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Core: 4 Rounds 

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