WOD: Sunday, September 23rd, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

 

Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Air Runner
  • 3 Sumo Deadlift High Pulls
  • :15s Wall Sit

 

Workout: AMRAP x 20 Minutes

  • 400 Meter Run
  • 40 Sumo Deadlift High Pulls (75/55)
  • 40 Ab-Mat sit ups
  • 40 Jump Squats

 

Skill Work: Double Unders

  • Work on linking your double unders

 

Core: 4 Rounds

  • 15 V-Ups
  • 30 Russian Twists (25/15)

Today's WOD

WOD: Saturday, July 25th, 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 
  • 3 Power Cleans (ascending weights) 
  • 3 QUALITY Wall Balls (at workout weight) 

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Workout: Every 5 Minutes x 4 Rounds 

  • 300 Meter Run 
  • 20 Wall Balls (20/14) 

-in remaining time complete:

  • Max Power Cleans (155/105) 

*Rx+: PC (185/115) / *CRx: PC (205/135) 

*One score: total # of PC’s accumulated 

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Cardio Option: Every 5 Minutes x 4 Rounds 

  • 300 Meter Run 
  • 20 Wall Balls (20/14) 

-in remaining time complete:

  • Max Burpee-Rage Balls (20/15) 

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Core: 4 Rounds 

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