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, July 2nd, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement
  • :20s of lateral hops, air squats, squat hold 
  • Pigeon Stretch – 1 Min per side   

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 5 Thrusters (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

——————————————————————————————————– 

Workout: For Time 

4 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 9 Box Jump Overs (24”/20”) 
  • 6 Thrusters (115/75) 

-THEN-

2 Rounds 

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 18 Box Jump Overs (24”/20”) 
  • 24 Wall Balls (20/14) 

*CRx: 6 Thrusters (155/105) 

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Cardio Option: For Time 

4 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 9 Box Jump Overs (24”/20”) 
  • 6 DB Thrusters (50×2/35×2) 

-THEN-

2 Rounds 

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 18 Box Jump Overs (24”/20”) 
  • 24 Wall Balls (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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