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, June 11th, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 
  • Seated hamstring stretch – 1 Min per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

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

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Workout: For Time 

  • Buy in: 800 Meter Run 

-THEN- 

15 – 12 – 9 – 12 – 15 

  • Sumo Deadlift High Pulls (115/75) 
  • Box Jumps (24”/20”) 

-THEN-

  • Buy out: 800 Meter Run 

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Cardio Option: For Time 

  • Buy in: 800 Meter Run 

-THEN- 

15 – 12 – 9 – 12 – 15 

  • Rage Balls (20/15) X2 
  • Box Jumps (24”/20”) 

-THEN-

  • Buy out: 800 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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