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: Wednesday, April 1st, 2026 (Burpee Day 65)

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Seated Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 3 Sumo Deadlift High Pulls (ascending weights) 
  • 3 Quality Wall Balls (at workout weight) 

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Workout: Every 4 Minutes x 4 Rounds 

ODD Rounds (1 and 3):

  • 250 M Row / 200 M Run / 600 M Bike 
  • 15 Wall Balls (20/14) 

-in remaining time complete:

  • Max Sumo Deadlift High Pulls (105/75) 

EVEN Rounds (2 and 4):

  • 250 M Row / 200 M Run / 600 M Bike 
  • 10 Sumo Deadlift High Pulls (105/75)

-in remaining time complete:

  • Max Wall Balls (20/14) 

*Two Total Scores:

  • Max Sumo DL HP accumulated on rounds 1 and 3
  • Max Wall Balls accumulated on rounds 2 and 4

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Cardio Option: Every 4 Minutes x 4 Rounds 

ODD Rounds (1 and 3):

  • 250 M Row / 200 M Run / 600 M Bike 
  • 15 Wall Balls (20/14) 

-in remaining time complete:

  • Max Alternating DB Devils Press (50/35) 

EVEN Rounds (2 and 4):

  • 250 M Row / 200 M Run / 600 M Bike 
  • 10 Alternating DB Devils Press (50/35) 

-in remaining time complete:

  • Max Wall Balls (20/14) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks 
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