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: Friday, July 4th, 2025 (7:30, 8:30, 9:30 ONLY!!)

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 3 Thrusters (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: AMRAP x 20 Minutes 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 8 Thrusters (105/75) 
  • 8 Pull Ups 

*Every 5 Minutes (INCLUDING 0:00) complete:

  • 200 Meter Run 

*RX+: 8 Thrusters (115/85) AND 8 Chest 2 Bar Pull Ups 

*CRX: 4 Thrusters (155/105) AND 4 Bar/Ring Muscle Ups 

*One Score: total # of rounds + reps completed in 20 min 

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Cardio Option: AMRAP x 20 Minutes 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 12 DB Thrusters (50/35) *6 per side 
  • 8 Pull Ups 

*Every 5 Minutes (INCLUDING 0:00) complete:

  • 200 Meter Run 

*One Score: total # of rounds + reps completed in 20 min 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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