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: Thursday, June 4th, 2026 (Burpee Day 129)

Group Dynamic Warmup:

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

——————————————————————————————————-

Pre-Game: 3 Rounds (10 min Cap) 

  • 200 Meter Run 
  • 3 Front Squats (ascending weights) 
  • 3 Box Jumps (at workout height) 

*Front Squats come from the floor only

——————————————————————————————————–

Workout: For Time 

1 Round 

  • 400 Meter Med-Ball Run (20/14) 
  • 24 Box Jumps (24”/20”) 
  • 16 Front Squats (115/85) 

-THEN-

2 Rounds 

  • 200 Meter Med-Ball Run (20/14) 
  • 12 Box Jumps (24”/20”) 
  • 8 Front Squats (135/95) 

-THEN-

4 Rounds 

  • 100 Meter Med-Ball Run (BACK STAIRS) 
  • 6 Box Jumps (24”/20”) 
  • 4 Front Squats (155/105)

*CRx: (135/95) / (155/105) / (185/125) (Rx Reps)

——————————————————————————————————–

Cardio Option: For Time 

1 Round 

  • 400 Meter Med-Ball Run (20/14) 
  • 24 Box Jumps (24”/20”) 
  • 24 KB/DB Goblet Squats (24K/16K)(50/35) 

-THEN-

2 Rounds 

  • 200 Meter Med-Ball Run (20/14) 
  • 12 Box Jumps (24”/20”) 
  • 12 KB/DB Goblet Squats (24K/16K)(50/35) 

-THEN-

4 Rounds 

  • 100 Meter Med-Ball Run (BACK STAIRS) 
  • 6 Box Jumps (24”/20”) 
  • 6 KB/DB Goblet Squats (24K/16K)(50/35) 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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