WOD: Saturday, September 15th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Lat pull downs – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (10 Minute cap)

  • Run the stairs
  • 3 Power Snatches (ascending weights)
  • :10s Knee Raise hold from the pull up bar

 

Workout: For Time

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 12 Power Snatches (95/65)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 9 Power Snatches (115/75)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 6 Power Snatches (135/85)

 

  • Run 300 Meters
  • 10 Toes 2 Bar
  • 3 Power Snatches (155/95)

 

Strength: Bench Press

  • 4 sets x 10 Reps

*Work to a heavy set of 10

 

Core: 4 Rounds

  • 30 Bicycles
  • 30 Russian Twists (25/15)

Today's WOD

WOD: Monday, September 28th, 2026

Group Dynamic Warmup:

  • Med-Ball Squat Tabata – 2 Minutes
  • :20s Bottom of squat hold – :10s of MB Squats
  • Couch Stretch – 1 Min per side 

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Strength: Front Squat (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each @ 85% of 1RM 
  • Sets 3 and 4: 1 Rep each @ 90% of 1RM 

*Use a belt for extra core assistance

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Workout: For Time 

  • 21 2FOR1 Wall Balls (20/14) 
  • 21 Burpees to a plate (45) 
  • 500 M Row OR 1200 M Bike

-THEN-

  • 15 2FOR1 Wall Balls (20/14) 
  • 15 Burpees to a plate (45) 
  • 500 M Row OR 1200 M Bike

-THEN-

  • 9 2FOR1 Wall Balls (20/14) 
  • 9 Burpees to a plate (45) 
  • 500 M Row OR 1200 M Bike

*2FOR1 Wall Balls:

  • 1 Med-Ball Squat + 1 Wall Ball = 1 Rep 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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