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, October 18th, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds w/ Partner 

  • (9/6) Calorie Row/Bike/Runner/Ski 
  • 5 Strict Presses (ascending weights) 
  • :15s Hollow Hold 

*One partner starts on machine / one on the hollow hold

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Workout: Partner AMRAP x 20 Minutes 

Partner A: 1 Round Of 

  • 20 Ab-Mat Sit Ups 
  • 10 Burpees Over Bar 
  • 5 Strict Presses (105/65) 

Partner B: 

  • Max Calorie Row/Bike/Runner/Ski 

*Partners switch once Partner A completes 1 full round 

*Must use the same cardio machine 

*Two Scores:

  • Rounds + partial reps completed between both partners
  • Total Calories completed between both partners 

——————————————————————————————————–

Cardio Option: Partner AMRAP x 20 Minutes 

Partner A: 1 Round Of 

  • 20 Ab-Mat Sit Ups 
  • 10 Burpees Over DB
  • 5 DB Strict Presses (50×2/35×2)

Partner B: 

  • Max Calorie Row/Bike/Runner/Ski 

*Partners switch once Partner A completes 1 full round 

*Must use the same cardio machine 

*Two Scores:

  • Rounds + partial reps completed between both partners
  • Total Calories completed between both partners 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks
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