WOD: Saturday, September 15th, 2018

Posted by & filed under .

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, August 9th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement
  • :20s of high knees, burpees, plank on hands 
  • PVC Lat/Shoulder Stretch – :30s per side x3

—————————————————————————————————-

Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Push Presses (ascending weights) 

——————————————————————————————————– 

Workout: AMRAP x 21 Minutes 

  • Buy in: Run the Loop 

-in remaining time AMRAP of: 

  • 4 Burpees to a target (pull up bar) 
  • 6 Push Presses (115/85) 
  • (12/8) Cal Row/Ski/Bike

*Score is total # of rounds + reps completed 

*Burpee to target standard is 2 hand touch

——————————————————————————————————–

Cardio Option: AMRAP x 21 Minutes 

  • Buy in: Run the Loop 

-in remaining time AMRAP of: 

  • 4 Burpees to a target (pull up bar) 
  • 6 DB Push Presses (50×2/35×2) 
  • (12/8) Cal Row/Ski/Bike

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 Bicycle Crunches
Posted in | Comments Off on WOD: Sunday, August 9th, 2026
CrossFit Kilo