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: Thursday, August 27th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, air squats, squat hold 
  • Couch Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Ski/Bike 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :10s Hanging Knee Raise Hold 

——————————————————————————————————– 

Workout: 3 intervals (6 Minutes ON / 2 Min OFF) 

Intv1: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 8 Toes to Bar 
  • 10 Alt Front Rack Lunges (105/75)

Intv2: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 6 Toes to Bar 
  • 8 Alt Front Rack Lunges (115/85)

Intv3: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 4 Toes to Bar 
  • 6 Alt Front Rack Lunges (135/95)

*Three Total Scores:

  • Rounds + Reps completed for each interval

——————————————————————————————————–

Cardio Option: 3 intervals (6 Minutes ON / 2 Min OFF) 

Intv1: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 8 Toes to Bar 
  • 10 Alt DB Lunges (50/35)

Intv2: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 6 Toes to Bar 
  • 8 Alt DB Lunges (50/35)

Intv3: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 4 Toes to Bar 
  • 6 Alt DB Lunges (50/35)

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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