WOD: Sunday, September 16th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • Alternate between :15s of high knees and butt kicks
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 5 American KB Swings (ascending weights)
  • :20s Plank on Hands

 

Workout: For Time

  • Buy In: 1,000 meter Row OR Calorie Bike/Runner (60/50)

-THEN-

4 Rounds

  • 300 Meter Run
  • 20 Ab-Mat sit ups
  • 10 American KB Swings (24k/16k)

-THEN-

  • Buy Out: 1,000 meter Row OR Calorie Bike/Runner (60/50)

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations

Today's WOD

WOD: Wednesday, November 11th, 2026

Group Dynamic Warmup:

  • Plank – Push Up tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Snatch (17 Minutes) 

  • Establish a heavy single 

*Pick either squat or power for this cycle 

*New Strength Cycle: 

  • Mondays- Back Squat (3RM)
  • Wednesdays- Power or Squat Snatch (1RM) 
  • Fridays- Bench Press (1RM) 

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Workout: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 32 Double Unders 
  • 8 Toes to Bar 
  • 4 Hang Power Snatches (115/75) 

*Pick up where you leave off after rest period 

*One score: total # of rounds + reps completed 

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Cardio Option: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 32 Double Unders 
  • 8 Toes to Bar 
  • 8 Alt DB Hang Snatches (50/35) 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)
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