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, July 19th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of Lateral hops, Up-Downs, Plank on hands 
  • Seated Hamstring Stretch – 1 Min per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights)
  • 5 SLOW Knee Raises

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Workout: AMRAP x 20 Minutes 

  • 4 Deadlifts (205/135) 
  • 8 Toes to Bar 
  • (16/12) Cal Row/Ski OR (12/8) Cal Bike

*Every 5 Minutes (including 0:00) complete:

  • 200 Meter Run 

*One score: total # of rounds + reps completed in 20 min

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Cardio Option: AMRAP x 20 Minutes 

  • 8 Russian KB Swings (24K/16K) 
  • 8 Toes to Bar 
  • (16/12) Cal Row/Ski OR (12/8) Cal Bike

*Every 5 Minutes (including 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks
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