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: Wednesday, June 17th, 2026

Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of PVC OHS
  • Banded Shoulder Stretch – 1 Min per side 

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Strength-Endurance: EMOM x 10 Minutes 

  • Odd Min: (12/9) Cal Row/Ski OR (9/6) Cal Bike 
  • Even Min: 3 Squat Snatches 

*Rx: (115/85) / *Rx+: (135/95) / CRx: (155/105) 

*Barbell can be done as drop singles 

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Workout: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 6 Alt DB Snatches (50/35) 
  • 9 Wall Balls (20/14) 
  • 36 Double Unders 

*Pick up where you leave off after rest period 

*One score: total rounds + reps accumulated across all 4 intervals 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches
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