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, November 14th, 2026

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Hip Thrusts 
  • Couch Stretch – 1 Min per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Hang Squat Cleans (ascending weights) 
  • :15s Hollow Hold

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Workout: For Time 

  • 500 Meter Run 
  • 30 Ab-Mat Sit Ups
  • 15 Burpees to a target 
  • 10 Hang Squat Cleans (115/85) 

-THEN-

  • 500 Meter Run 
  • 30 Ab-Mat Sit Ups
  • 10 Burpees to a target 
  • 10 Hang Squat Cleans (135/95) 

-THEN-

  • 500 Meter Run 
  • 30 Ab-Mat Sit Ups
  • 5 Burpees to a target 
  • 10 Hang Squat Cleans (155/105) 

*CRx: (135/95) / (155/105) / (185/125) 

*Burpee to target standard is a 2 hand touch

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Cardio Option: For Time 

  • 500 Meter Run 
  • 30 Ab-Mat Sit Ups
  • 15 Burpees to a target 
  • 10 DB Hang Squat Cleans (50×2/35×2) 

-THEN-

  • 500 Meter Run 
  • 30 Ab-Mat Sit Ups
  • 10 Burpees to a target 
  • 10 DB Hang Squat Cleans (50×2/35×2) 

-THEN-

  • 500 Meter Run 
  • 30 Ab-Mat Sit Ups
  • 5 Burpees to a target 
  • 10 DB Hang Squat Cleans (50×2/35×2) 

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Accessory Work: Barbell Bicep Curls 

  • 4 Sets x 10 Reps 

*increase the weight per set 

*try to keep all sets of 10 unbroken 

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Core: 4 Rounds 

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