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: Monday, June 29th, 2026

Group Dynamic Warmup:

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

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Strength: Back Squat (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each @60% of 1RM 
  • Sets 3 and 4: 5 Reps each @70% of 1RM 

*If you missed week 1 use today as a makeup day

*Try to do these sets beltless to focus on core engagement 

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Workout: Ladder x 16 Minutes 

4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20

  • Calorie Row/Bike/Runner/Ski 
  • Alt Front Rack Lunges (105/75) 
  • 8 Toes to Bar 

*Reps increase by 2’s for Cals and Lunges ONLY 

*Every round finishes with 8 TTB 

*One Score: Last FULL round completed + partial reps 

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Cardio Option: Ladder x 16 Minutes 

4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20

  • Calorie Row/Bike/Runner/Ski 
  • Alt DB Lunges (50×2/35×2) 
  • 8 Toes to Bar 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Plate Twists (25/15)  
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