WOD: Friday, September 14th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata- 2 Minutes
  • Frog Stretch – 1:30 Hold

 

Strength: Pause Front Squat (12-15 Minutes)

  • Build to a one rep max pause front squat

*Hold the bottom position for 3 seconds

 

Workout: AMRAP x 18 Minutes

  • 36 Double Unders
  • 12 Shoulder To Overhead (85/60)
  • 3 Rope Climbs

*Rope Climb Modification = 2:1 Rope Ascents (6 reps)

 

Cardio Option: AMRAP x 18 Minutes

  • 300 Meter Run
  • 15 GHD Sit ups
  • 30 Double Unders
  • 15 Jump Squats

 

Core: 5 Rounds

  • 15 GHD Sit-Ups
  • 15 GHD Back Extensions

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