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, October 28th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Hang Power Snatches (ascending weights) 
  • 1 Wall Walk 

——————————————————————————————————– 

Workout: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 2 Rounds 

  • 3 Wall Walks 
  • 9 Hang Power Snatches (95/65) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 2 Wall Walks 
  • 7 Hang Power Snatches (115/75) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 2 Rounds 

  • 1 Wall Walk 
  • 5 Hang Power Snatches (135/85) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Total Scores:

  • Calories completed for each interval 

*Wall Walk Scaling Options: 

  • Scale reps or distance 
  • Plyo box wall walks (6-4-2 Reps) 
  • Plank Plate Step Ups w/ 45 (12-9-6 Reps) 

——————————————————————————————————–

Cardio Option: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 2 Rounds 

  • 3 Wall Walks 
  • 18 Alt DB Hang Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 2 Wall Walks 
  • 14 Alt DB Hang Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 2 Rounds 

  • 1 Wall Walk 
  • 10 Alt DB Hang Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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