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 27th, 2026

Group Dynamic Warmup:

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

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Strength: Back Squat (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Last heavy week before retest 

*Use WL shoes, belt, knee sleeves if needed 

*If you miss at 95% drop to 90% and finish sets there 

——————————————————————————————————– 

Workout: For Time 

  • 500 Meter Run 

-THEN-

3 Rounds 

  • 28 Double Unders 
  • 14 Alt Front Rack Lunges (95/65) 

-into-

3 Rounds 

  • 28 Double Unders 
  • 14 Toes to Bar 

-THEN-

  • 500 Meter Run 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-THEN-

3 Rounds 

  • 28 Double Unders 
  • 14 Alt DB Lunges (50/35)

-into-

3 Rounds 

  • 28 Double Unders 
  • 14 Toes to Bar 

-THEN-

  • 500 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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