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: Friday, November 28th, 2025(FIRST CLASS IS AT 7:15 AM)

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Min per side 

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Strength-Endurance: Every 2:30 Min x 5 Rounds 

  • 200 Meter Run 
  • 3 Hang Power Snatches 

*RX: (95/65) / RX+: (115/75) / CRX: (135/85) 

*All 3 reps must be unbroken  

*Weight stays the same for all 5 rounds 

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Workout: AMRAP x 15 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete:

  • 4 Burpees Over DB 
  • 6 Alt DB Hang Snatches (50/35) 
  • 4 Burpees Over DB 

*One score: Total # of Calories completed in 15 minutes

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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