WOD: Thursday, September 13th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • High Knees – 1 Lap
  • Butt Kicks – 1 Lap
  • Frankenstein Kicks – 1 Lap
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Back Rack Lunges (ascending weights) *each leg
  • 5 KB Goblet Squats (16k/12k)

 

Workout: 3 Rounds

  • 30 Alternating Back Rack Lunges (95/65)
  • 30 Bar Over Burpees
  • 30 Wall Balls (20/14)

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • 30 Muffin Toppers (35/25)

Today's WOD

WOD: Saturday, May 9th, 2026 (Burpee Day 103)

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat/Samson Stretch – 1 min per side   

———————————————————————————————————

Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row/Ski OR 300 M Bike 
  • 3 Hang Power Cleans (ascending weights)
  • 3 Shoulder to Overhead (ascending weights)
  • 3 Strict Pull Ups 

——————————————————————————————————–

Workout: For Time 

  • 500 M Row/Ski OR 1200 M Bike 

-into-

  • 12 Hang Power Cleans (115/85)
  • 24 Pull Ups 
  • 12 Shoulder to Overhead (115/85) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

  • 10 Hang Power Cleans (135/95) 
  • 20 Pull Ups 
  • 10 Shoulder to Overhead (135/95) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

  • 8 Hang Power Cleans (155/105)
  • 16 Pull Ups 
  • 8 Shoulder to Overhead (155/105) 

RX+: (135/95)(155/105)(185/115) OR Bar/Ring MU (12-10-8 Reps) 

CRx: (135/95)(155/105)(185/115) AND Bar/Ring MU (12-10-8 Reps)

——————————————————————————————————–

Cardio Option: For Time 

  • 500 M Row/Ski OR 1200 M Bike 

-into-

  • 12 American KB Swings (24K/16K) 
  • 24 Pull Ups 
  • 12 American KB Swings (24K/16K)

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

  • 10 American KB Swings (24K/16K) 
  • 20 Pull Ups 
  • 10 American KB Swings (24K/16K)

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

  • 8 American KB Swings (24K/16K)
  • 16 Pull Ups 
  • 8 American KB Swings (24K/16K)

——————————————————————————————————–

Accessory Work: Close Grip Bench Press

5 Sets 

  • Build to a heavy set of 3 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings 
Posted in | Comments Off on WOD: Saturday, May 9th, 2026 (Burpee Day 103)
CrossFit Kilo