WOD: Saturday, September 15th, 2018

Posted by & filed under .

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, November 15th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, plank on hands 
  • Banded Shoulder Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 3 Rounds 

  • 1 Minute Row/Ski/Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • 3 Box Jumps 

——————————————————————————————————– 

Workout: Ladder x 15 Minutes

3, 6, 9, 12, 15, 18, 21, etc… 

  • Box Jumps (24”/20”) 
  • Shoulder to Overhead (135/95) 
  • Calorie Row/Ski/Bike 

*One Score: last full round completed + partial reps

——————————————————————————————————–

Cardio Option: Ladder x 15 Minutes

3, 6, 9, 12, 15, 18, 21, etc… 

  • Box Jumps (24”/20”) 
  • DB Shoulder to Overhead (50×2/35×2) 
  • Calorie Row/Ski/Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
Posted in | Comments Off on WOD: Sunday, November 15th, 2026
CrossFit Kilo