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: Sunday, June 21st, 2026

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds w/ Partner (10 min Cap) 

  • 200 Meter Run 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • 3 Box Jumps (at workout height) 

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Workout: Partner AMRAP x 20 Minutes 

Partner A: Complete 1 Round 

  • 200 Meter Run 
  • 7 Box Jumps (24”/20”) 
  • 7 Sumo Deadlift High Pulls (105/65) 

Partner B: Complete

  • Max Calorie Row/Bike/Ski 

*Once partner A completes 1 round partners will switch

*Two Scores: 

  • Total Rounds + Reps completed
  • Total Calories completed 

*One machine only but can have own barbell/box if needed 

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Cardio Option: Partner AMRAP x 20 Minutes 

Partner A: Complete 1 Round 

  • 200 Meter Run 
  • 7 Box Jumps (24”/20”) 
  • 7 KB Sumo Deadlift High Pulls (24K/16K) 

Partner B: Complete

  • Max Calorie Row/Bike/Ski 

*Once partner A completes 1 round partners will switch

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks
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