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: Monday, July 20th, 2026

Group Dynamic Warmup:

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

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Strength: Back Squat (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

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Workout: For Time 

  • 400 Meter Run 
  • 16 Lateral Burpees Over Bar 
  • 12 Front Squats (115/85) 

-THEN-

  • 400 Meter Run 
  • 14 Lateral Burpees Over Bar 
  • 10 Front Squats (115/85) 

-THEN-

  • 400 Meter Run 
  • 12 Lateral Burpees Over Bar 
  • 8 Front Squats (115/85) 

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Cardio Option: For Time 

  • 400 Meter Run 
  • 16 Lateral Burpees Over DB
  • 16 DB Goblet Squats (50/35) 

-THEN-

  • 400 Meter Run 
  • 14 Lateral Burpees Over DB
  • 14 DB Goblet Squats (50/35)

-THEN-

  • 400 Meter Run 
  • 12 Lateral Burpees Over DB
  • 12 DB Goblet Squats (50/35)

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold
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