WOD: Monday, September 24th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Strength: Pause Back Squat (12-15 Minutes)

  • 4 sets x 4 Reps at 75% of 1-Rep Max

*3 second pause at the bottom of each rep

 

Workout: For Time

3 Rounds 

  • 9 Power Cleans (95/65)
  • 9 Burpees over Bar
  • 9 Pull ups

-500 Meter Run-

3 Rounds

  • 7 Power Cleans (115/85)
  • 7 Burpees over Bar
  • 7 Pull ups

-500 Meter Run-

3 Rounds

  • 5 Power Cleans (135/95)
  • 5 Burpees over Bar
  • 5 Pull ups

 

Core: 4 Rounds

  • 30 Mountain Climbers
  • :30s Knee to elbow plank hold (alternate sides)

Today's WOD

WOD: Sunday, June 21st, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm Push ups – 5-4-3-2-1 Reps
  • Seated Hamstring Stretch – 1 Min per side 

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Pre-Game: 3 Rounds w/ Partner (10 min Cap) 

  • 200 Meter Run 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • 3 Box Jumps (at workout height) 

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Workout: Partner AMRAP x 20 Minutes 

Partner A: Complete 1 Round 

  • 200 Meter Run 
  • 7 Box Jumps (24”/20”) 
  • 7 Sumo Deadlift High Pulls (105/65) 

Partner B: Complete

  • Max Calorie Row/Bike/Ski 

*Once partner A completes 1 round partners will switch

*Two Scores: 

  • Total Rounds + Reps completed
  • Total Calories completed 

*One machine only but can have own barbell/box if needed 

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Cardio Option: Partner AMRAP x 20 Minutes 

Partner A: Complete 1 Round 

  • 200 Meter Run 
  • 7 Box Jumps (24”/20”) 
  • 7 KB Sumo Deadlift High Pulls (24K/16K) 

Partner B: Complete

  • Max Calorie Row/Bike/Ski 

*Once partner A completes 1 round partners will switch

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks
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