WOD: Thursday, September 13th, 2018

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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, November 7th, 2026

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights) 
  • :10s Chin over Bar Hold 

——————————————————————————————————– 

Workout: For Time 

  • 400 Meter Run 

-into-

1 Round 

  • 24 Alt Box Step Ups (24”/20”) 
  • 16 Power Snatches (115/75) 
  • 16 Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 12 Alt Box Step Ups (24”/20”) 
  • 8 Power Snatches (115/75) 
  • 8 Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

4 Rounds 

  • 6 Alt Box Step Ups (24”/20”) 
  • 4 Power Snatches (115/75) 
  • 4 Pull Ups 

*Rx+: Either (135/85) OR Bar MU (8 / 2×4 / 4×2) 

*CRx: Either (135/85) AND Bar MU (8 / 2×4 / 4×2) 

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Run 

-into-

1 Round 

  • 24 Alt Box Step ups (24”/20”) 
  • 24 American KB Swings (24K/16K) 
  • 16 Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 12 Alt Box Step Ups (24”/20”) 
  • 12 American KB Swings (24K/16K) 
  • 8 Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

4 Rounds 

  • 6 Alt Box Step Ups (24”/20”) 
  • 6 American KB Swings (24K/16K) 
  • 4 Pull Ups 

——————————————————————————————————–

Accessory Work: Pause Bench Press 

  • Build to a 3 Rep Max 
  • Pause :03s at the chest on each rep 

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Core: 4 Rounds 

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