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, August 19th, 2026

Group Dynamic Warmup:

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

—————————————————————————————————-

Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 3 Hang Squat Snatches (ascending weights) 
  • 5 SLOW Knee Raises 

——————————————————————————————————– 

Workout: 3 intervals (6 Min ON / 2 Min OFF) 

Intv1: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 5 Hang Squat Snatches (95/55) 
  • 7 Toes to Bar 

Intv2: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 4 Hang Squat Snatches (105/65) 
  • 6 Toes to Bar 

Intv3: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 3 Hang Squat Snatches (115/75) 
  • 5 Toes to Bar 

*CRx: (105/65) / (115/75) / (135/85) 

——————————————————————————————————–

Cardio Option: 3 intervals (6 Min ON / 2 Min OFF) 

Intv1: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 10 DB Hang Squat Snatches (50/35) *5 per side
  • 7 Toes to Bar 

Intv2: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 8 DB Hang Squat Snatches (50/35) *4 per side
  • 6 Toes to Bar 

Intv3: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 6 DB Hang Squat Snatches (50/35) *3 per side
  • 5 Toes to Bar 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)
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