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: Saturday, May 30th, 2026 (Burpee Day 124)

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 minutes 
  • :20s Plank on hands – :10s of Push Ups
  • Pigeon Stretch – 1 min per side      

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 3 Hang Power Snatches (ascending weights) 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Run 

-into-

10 – 9 – 8  

  • Hang Power Snatches (105/65) 
  • DB Box Step Overs (50/35)(24”/20”) 

-THEN- 

  • 500 Meter Run 

-into- 

7 – 6 – 5

  • Hang Power Snatches (115/75)
  • DB Box Step Overs (50/35)(24”/20”)

-THEN-

  • 500 Meter Run 

-into- 

4 – 3 – 2

  • Hang Power Snatches (135/85) 
  • DB Box Step Overs (50/35)(24”/20”) 

*CRx: HPS (115/75) / (135/85) / (155/105) 

*DB must be held in the suitcase position only

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Cardio Option: For Time

500 Meter Run

-into-

10 – 9 – 8  

  • American KB Swings (24K/16K)  
  • DB Box Step Overs (50/35)(24”/20”) 

-THEN- 

  • 500 Meter Run 

-into- 

7 – 6 – 5

  • American KB Swings (24K/16K)
  • DB Box Step Overs (50/35)(24”/20”)

-THEN-

  • 500 Meter Run 

-into- 

4 – 3 – 2

  • American KB Swings (24K/16K)
  • DB Box Step Overs (50/35)(24”/20”) 

——————————————————————————————————–

Accessory Work: Bench Press 

3 Sets x 10 Reps 

  • All sets must be unbroken 
  • You choose the weight 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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