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, September 17th, 2026

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 1 Wall Walk 

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Workout: For Time 

  • 800 Meter Run 

-THEN- 

16 – 12 – 8 – 12 – 16 

  • Alt Front Rack lunges (115/85) 

4 – 3 – 2 – 3 – 4 

  • Wall Walks 

-THEN-

  • 800 Meter Run 

*Wall Walk Scaling Options: 

  • Scale reps or distance 
  • Plyo Box Wall Walks (8-6-4-6-8) 
  • Plank Plate Step ups to a 45 (16-12-8-12-16 Reps) 

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Cardio Option: For Time 

  • 800 Meter Run 

-THEN- 

16 – 12 – 8 – 12 – 16 

  • Alt DB Lunges (50×2/35×2) 

4 – 3 – 2 – 3 – 4 

  • Wall Walks 

-THEN-

  • 800 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks
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