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: Tuesday, June 23rd, 2026

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

——————————————————————————————————

Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Hang Power Cleans (ascending weights) 
  • 3 Strict Pull Ups 

——————————————————————————————————– 

Workout: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 18 Hang Power Cleans (115/85) 
  • 12 Pull Ups 

-in remaining time complete:

  • Max Cal Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 9 Hang Power Cleans (135/95) 
  • 6 Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 6 Hang Power Cleans (155/105) 
  • 4 Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*CRx: Bar/Ring MU (6, 3×2, 2×3) 

*3 Total Scores: Cals completed for each intv

——————————————————————————————————–

Cardio Option:  3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 24 Russian KB Swings (24K/16K) 
  • 12 Pull Ups 

-in remaining time complete:

  • Max Cal Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 12 Russian KB Swings (24K/16K)
  • 6 Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 8 Russian KB Swings (24K/16K)
  • 4 Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches
  • :30s Hollow Hold 
Posted in | Comments Off on WOD: Tuesday, June 23rd, 2026
CrossFit Kilo