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 1st, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Pigeon Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Ski/Bike  
  • 5 Thrusters (ascending weights)
  • 3 Box Step Overs (at workout height) 

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Workout: For Time 

Buy in: 1000 M Row/Ski OR 2400 M Bike 

-THEN-

5 – 10 – 15 – 10 – 5 

  • Thrusters (115/75) 
  • Med-Ball Box Step Overs (20/14)(24”/20”) 

-THEN-

Buy out: 1000 M Row/Ski OR 2400 M Bike 

——————————————————————————————————–

Cardio Option: For Time 

Buy in: 1000 M Row/Ski OR 2400 M Bike 

-THEN-

5 – 10 – 15 – 10 – 5 

  • DB Thrusters (50×2/35×2) 
  • Med-Ball Box Step Overs (20/14)(24”/20”) 

-THEN-

Buy out: 1000 M Row/Ski OR 2400 M Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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