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: Sunday, November 8th, 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 
  • 5 Deadlifts (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time

5 Rounds

  • 300 Meter Med-Ball Run (20/14)
  • 9 Deadlifts (205/135) 
  • 5 Strict Handstand Push Ups

*Strict Handstand Push Up Scaling Options: 

  • Scale reps or distance with ab-mats 
  • Plyo Box HSPU (5 Reps per round)
  • Hand Release Push Ups (9 Reps per round)

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Cardio Option: For Time

5 Rounds

  • 300 Meter Med-Ball Run (20/14)
  • 18 Rage Balls (20/15) 
  • 5 Strict Handstand Push Ups

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches
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