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: Saturday, August 29th, 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 

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Deadlifts (ascending weights) 
  • :10s Chin over bar hold 

——————————————————————————————————– 

Workout: For Time 

  • 400 Meter Run 

-into-

7 – 9 – 11

  • Deadlifts (225/155) 
  • Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

5 – 7 – 9 

  • Deadlifts (225/155) 
  • Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

3 – 5 – 7 

  • Deadlifts (225/155) 
  • Pull Ups 

*CRx: Bar MU (3-4-5 / 2-3-4 / 1-2-3)

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Run 

-into-

14 – 18 – 22 

  • Rage Balls (20/14) 

7 – 9 – 11

  • Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

10 – 14 – 18 

  • Rage Balls (20/14) 

5 – 7 – 9 

  • Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

6 – 10 – 14

  • Rage Balls (20/14) 

3 – 5 – 7 

  • Pull Ups 

——————————————————————————————————–

Accessory Work: Bench and Bi’s

4 Sets 

  • 5 Bench Presses (you pick weight) 
  • 10 Alt DB Bicep Curls 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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