WOD: Friday, September 21st, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

 

Strength: Pause Front Squat (12-15 Minutes)

  • 4 sets x 4 Reps @65%-70% of 1-Rep max

*3 second hold at the bottom of each rep

 

Workout: For Time

  • 500 Meter Run
  • 50 Weighted Switches (50/35)
  • 25 Thrusters (75/55)

 

  • 400 Meter Run
  • 40 Weighted Switches (50/35)
  • 20  Thrusters (75/55)

 

  • 300 Meter Run
  • 30 Weighted Switches (50/35)
  • 15 Thrusters (75/55)

 

  • 200 Meter Run
  • 20 Weighted Switches (50/35)
  • 10 Thrusters (75/55)

 

Cardio Option: For Time

21-15-12-9-6-3

  • Calorie Row/Bike
  • GHD Sit ups

*B/W Rounds: 300 Meter Run

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions

Today's WOD

WOD: Saturday, October 17th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 3 Strict Pull Ups 

*Lunges come from the ground only 

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Workout: For Time 

4 Rounds 

  • 200 M DB/KB Farmers Carry (50/35)(24K/16K)
  • 18 Alt Front Rack Lunges (115/85) 
  • 9 Chest to Bar Pull Ups 

-THEN-

  • Buy out: 800 Meter Run 

*CRx: 18 Alt FRL (135/95) 

*Chest to Bar Scaling Options: 

  • Regular Kipping Pull ups 
  • Banded Chest to Bar Pull Ups 

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Cardio Option: For Time 

4 Rounds 

  • 200 M DB/KB Farmers Carry (50/35)(24K/16K)
  • 24 Alt Med-Ball Lunges (20/14) 
  • 9 Chest to Bar Pull Ups 

-THEN-

  • Buy out: 800 Meter Run 

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Accessory Work: Bench Press (3RM) 

  • Establish a new 3 Rep Max 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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