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: Monday, July 6th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats
  • Samson Stretch – 1 Min per side 

—————————————————————————————————-

Strength: Back Squat (17 Minutes)

4 Sets 

  • Sets 1 and 2: 5 Reps each at 75% of 1RM 
  • Sets 3 and 4: 3 Reps each at 80% of 1RM 

*Continue to try to do these beltless 

——————————————————————————————————– 

Workout: For Time 

Buy in: 500 M Row/Ski OR 1200 M Bike 

-THEN-

13 – 11 – 9 – 11 – 13 

  • Toes to Bar 

9 – 7 – 5 – 7 – 9 

  • Hang Squat Cleans (115/85) 

-THEN-

Buy out: 500 M Row/Ski OR 1200 M Bike

——————————————————————————————————–

Cardio Option: For Time 

Buy in: 500 M Row/Ski OR 1200 M Bike

-THEN-

13 – 11 – 9 – 11 – 13 

  • Toes to Bar 

9 – 7 – 5 – 7 – 9 

  • Alt DB Hang Squat Cleans (50/35) 

-THEN-

Buy out: 500 M Row/Ski OR 1200 M Bike

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
Posted in | Comments Off on WOD: Monday, July 6th, 2026
CrossFit Kilo