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: Tuesday, September 8th, 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: Front Squat (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 65% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

*Try to not use a belt and focus on bracing! 

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

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Workout: AMRAP Repeats 

AMRAP x 4 Min 

Buy in: 400 M Run 

-in remaining time complete:

  • Max Wall Balls (20/14) 

-directly into-

AMRAP x 4 Min 

Buy in: 400 M Run 

-in remaining time complete:

  • Max Alt DB Devils Press (50/35) 

-directly into-

AMRAP x 8 Min 

Buy in: 400 M Run 

-in remaining time AMRAP of: 

  • 12 Wall Balls (20/14) 
  • 6 Alt DB Devils Press (50/35) 

*Three Total Scores:

  • Total Wall Balls completed
  • Total Devils Presses completed 
  • Total Rounds + Reps completed 

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Core: 4 Rounds

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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