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: Sunday, October 11th, 2026

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Ski/Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

——————————————————————————————————– 

Workout: For Time 

  • 1000 M Row/Ski OR 2400 M Bike 
  • 21 Shoulder to Overhead (115/75) 
  • 9 Strict Handstand Push Ups 

-THEN-

  • 750 M Row/Ski OR 1800 M Bike 
  • 15 Shoulder to Overhead (115/75) 
  • 7 Strict Handstand Push Ups 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 
  • 9 Shoulder to Overhead (115/75) 
  • 5 Strict Handstand Push Ups

*Strict Handstand Push Up Scaling Options: 

  • Scale Reps or distance with ab-mats (NO KIPPING) 
  • Plyo Box HSPU (Same Reps as Rx) 
  • Hand Release Push Ups (15 – 12 – 9 Reps)

——————————————————————————————————–

Cardio Option: For Time 

  • 1000 M Row/Ski OR 2400 M Bike 
  • 21 DB Shoulder to Overhead (50×2/35×2)
  • 9 Strict Handstand Push Ups 

-THEN-

  • 750 M Row/Ski OR 1800 M Bike 
  • 15 DB Shoulder to Overhead (50×2/35×2)
  • 7 Strict Handstand Push Ups 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 
  • 9 DB Shoulder to Overhead (50×2/35×2)
  • 5 Strict Handstand Push Ups 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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