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, March 27th, 2026 (Burpee Day 60)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Bench Press (17 Minutes) 

  • Establish a new 1 Rep Max 

*Partner up and spot each other

*Warm Up Rep Scheme: 

  • 5 – 5 – 3 – 3 – 1 – 1 – 1 -etc…

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Workout: Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, etc…

  • Calorie Row/Ski/Bike 
  • Med-Ball Push Press (20/14) 
  • 21 Double Unders 

*DU will always be 21 reps, only cals and MB will increase by 3’s

*One score: last full round completed + partial reps 

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Core: 5 Rounds 

  • 15 GHD Sit ups 
  • 15 GHD Back Extensions
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