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: Friday, August 21st, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Min per side

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Strength-Endurance: Every 2:30 Minutes x 4 Rounds 

  • 200 Meter Run 
  • 5 Touch N’ Go Deadlifts 

*Rx: (205/125) / *Rx+: (225/155) / *CRx: (275/165) 

*Deadlifts must be unbroken every round 

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Workout: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 6 Lateral Pogo Burpees 
  • 6 Sumo Deadlift High Pulls (95/65) 
  • 36 Double Unders 

*Pick up where you leave off after rest period 

*One score: total # of Rounds + reps accumulated 

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Cardio Option: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 6 Lateral Pogo Burpees over KB
  • 6 Russian KB Swings (24K/16K) 
  • 36 Double Unders 

*Pick up where you leave off after rest period 

*One score: total # of Rounds + reps accumulated 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions 
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