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: Tuesday, September 22nd, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Lat/Samson Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row/Ski OR 300 M Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • :10s Chin over bar hold 

——————————————————————————————————– 

Workout: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

5 Rounds 

  • 5 Shoulder to Overhead (115/85) 
  • 3 Strict Pull Ups 

-THEN-

  • 350 Meter Row/Ski OR 900 M Bike 

-into-

4 Rounds 

  • 5 Shoulder to Overhead (135/95) 
  • 3 Strict Pull Ups

-THEN-

  • 250 Meter Row/Ski OR 600 M Bike 

-into-

3 Rounds 

  • 5 Shoulder to Overhead (155/105) 
  • 3 Strict Pull Ups

*CRx: (135/95) / (155/105) / (185/115) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

5 Rounds 

  • 5 DB Shoulder to Overhead (50×2/35×2) 
  • 3 Strict Pull Ups 

-THEN-

  • 350 Meter Row/Ski OR 900 M Bike 

-into-

4 Rounds 

  • 5 DB Shoulder to Overhead (50×2/35×2) 
  • 3 Strict Pull Ups

-THEN-

  • 250 Meter Row/Ski OR 600 M Bike 

-into-

3 Rounds 

  • 5 DB Shoulder to Overhead (50×2/35×2) 
  • 3 Strict Pull Ups

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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