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: Thursday, November 12th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 250 M Row/Ski OR 600 M Bike 
  • 3 Front Squats (ascending weights) 
  • :10s Chin over bar hold 

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Workout: For Time 

Buy in: 500 M Row/Ski OR 1200 M Bike 

-THEN-

16 – 14 – 12 – 10 – 8 

  • Front Squats (135/95) 

8 – 7 – 6 – 5 – 4  

  • Strict Pull Ups 

-THEN-

Buy out: 500 M Row/Ski OR 1200 M Bike 

*CRx: Strict Chest to Bar Pull Ups 

——————————————————————————————————–

Cardio Option: For Time 

Buy in: 500 M Row/Ski OR 1200 M Bike 

-THEN-

16 – 14 – 12 – 10 – 8 

  • DB Front Squats (50×2/35×2) 

8 – 7 – 6 – 5 – 4  

  • Strict Pull Ups 

-THEN-

Buy out: 500 M Row/Ski OR 1200 M Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 V-Ups 
  • 30 DB Side Bends (50/35)
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