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, July 22nd, 2026

Group Dynamic Warmup:

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

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Strength: Deadlifts (17 Minutes) 

4 Sets 

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

*Sets can be done as TNG or Drop singles 

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Workout: 3 intervals (4 Min ON / 2 Min OFF) 

Intv1: AMRAP x 4 Min 

  • (7/5) Calorie Row/Ski/Bike 
  • 5 Hang Power Cleans (135/95) 
  • 3 Box Jumps (30”/24”) 

Intv2: AMRAP x 4 Min 

  • (7/5) Calorie Row/Ski/Bike 
  • 4 Hang Power Cleans (135/95) 
  • 2 Box Jumps (30”/24”) 

Intv3: AMRAP x 4 Min 

  • (7/5) Calorie Row/Ski/Bike 
  • 3 Hang Power Cleans (135/95) 
  • 1 Box Jump (30”/24”) 

*Three Total Scores:

  • Rounds + Reps for each interval 

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Cardio Option: 3 intervals (4 Min ON / 2 Min OFF) 

Intv1: AMRAP x 4 Min 

  • (7/5) Calorie Row/Ski/Bike 
  • 7 Russian KB Swings (24K/16K) 
  • 3 Box Jumps (30”/24”) 

Intv2: AMRAP x 4 Min 

  • (7/5) Calorie Row/Ski/Bike 
  • 6 Russian KB Swings (24K/16K) 
  • 2 Box Jumps (30”/24”) 

Intv3: AMRAP x 4 Min 

  • (7/5) Calorie Row/Ski/Bike 
  • 5 Russian KB Swings (24K/16K) 
  • 1 Box Jump (30”/24”) 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)
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