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, May 2nd, 2026 (Burpee Day 96)

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Power Snatches (ascending weights) 
  • 3 QUALITY Wall Balls (at workout weight) 

——————————————————————————————————–

Workout: For Time 

  • 400 Meter Run 

-THEN-

  • 63 Double Unders 
  • 45 Wall Balls (20/14) 
  • 9 Hang Power Snatches (105/65) 

-into-

  • 42 Double Unders 
  • 30 Wall Balls (20/14) 
  • 9 Hang Power Snatches (105/65) 

-into-

  • 21 Double Unders 
  • 15 Wall Balls (20/14) 
  • 9 Hang Power Snatches (105/65) 

-THEN-

  • 400 Meter Run 

*Rx+: HPS (115/75) (Same Reps as Rx)

*CRx: HPS (135/95) (Same Reps as Rx) 

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Run 

-THEN-

  • 63 Double Unders 
  • 45 Wall Balls (20/14) 
  • 18 American KB Swings (24K/16K) 

-into-

  • 42 Double Unders 
  • 30 Wall Balls (20/14) 
  • 18 American KB Swings (24K/16K) 

-into-

  • 21 Double Unders 
  • 15 Wall Balls (20/14) 
  • 18 American KB Swings (24K/16K) 

-THEN-

  • 400 Meter Run 

——————————————————————————————————–

Accessory Work: Bench Press + Tricep Extensions

4 Sets 

  • 5 Bench Press 
  • 10 DB Overhead Tricep Extensions (per side) 

——————————————————————————————————–

Core: 4 Rounds 

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