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, May 17th, 2026 (Burpee Day 111)

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 minutes
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 3 Hang Power Snatches (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: Chipper For Time 

  • 500 Meter Run 

-THEN-

  • 15 Hang Power Snatches (105/65) 
  • 21 Pull Ups 
  • 15 Hang Power Snatches (105/65) 
  • 15 Pull Ups 
  • 15 Hang Power Snatches (105/65)
  • 9 Pull Ups 

-THEN-

  • 500 Meter Run 

*CRx: 21 Pull Ups – 15 C2B Pull Ups – 9 Bar MU

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Cardio Option: 500 Meter Run 

-THEN-

  • 30 Alt DB Hang Snatches (50/35)
  • 21 Pull Ups 
  • 30 Alt DB Hang Snatches (50/35) 
  • 15 Pull Ups 
  • 30 Alt DB Hang Snatches (50/35)
  • 9 Pull Ups 

-THEN-

  • 500 Meter Run 

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Core: 4 Rounds 

  • 15 V-Ups
  • :30s 6-inch hold 
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