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: Sunday, August 16th, 2026

Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of PVC OHS
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 3 Overhead Squats (ascending weights) 
  • 5 Med-Ball Push Press (at workout weight) 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 200 Meter Run
  • 12 Med-Ball Push Press (20/14) 
  • 6 Overhead Squats (115/75) 

-Rest 2 Minutes- 

Part B – For Time 

  • 800 Meter Run 

*Two Scores:

  • Rounds + Reps for Part A 
  • Time for Part B 
  • 200 M Run = 2 Reps for Part A 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 12 Med-Ball Push Press (20/14) 
  • 6 Atomic Sit Ups (25/15) 

-Rest 2 Minutes- 

Part B – For Time 

  • 800 Meter Run 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 10 KB Pull Throughs (16K/12K)
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