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, August 12th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s Lateral hops, air squats, burpees 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Bike/Runner/Ski 
  • 5 Hang Power Snatches (ascending weights) 
  • :15s Hollow Hold 

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Workout: 2 intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

  • 15 Ab-Mat Sit Ups 
  • 10 Wall Balls (20/14) 
  • 5 Hang Power Snatches (105/65) 

-Rest 2 Minutes and Repeat- 

*4 Total Scores:

  • Calories completed for each interval 
  • Rounds + Reps completed for each interval 

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Cardio Option: 2 intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

  • 15 Ab-Mat Sit Ups 
  • 10 Wall Balls (20/14) 
  • 5 American KB Swings (24K/16K) 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers
  • :30s Side Plank (per side)
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