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: Saturday, November 7th, 2026

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights) 
  • :10s Chin over Bar Hold 

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Workout: For Time 

  • 400 Meter Run 

-into-

1 Round 

  • 24 Alt Box Step Ups (24”/20”) 
  • 16 Power Snatches (115/75) 
  • 16 Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 12 Alt Box Step Ups (24”/20”) 
  • 8 Power Snatches (115/75) 
  • 8 Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

4 Rounds 

  • 6 Alt Box Step Ups (24”/20”) 
  • 4 Power Snatches (115/75) 
  • 4 Pull Ups 

*Rx+: Either (135/85) OR Bar MU (8 / 2×4 / 4×2) 

*CRx: Either (135/85) AND Bar MU (8 / 2×4 / 4×2) 

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Cardio Option: For Time 

  • 400 Meter Run 

-into-

1 Round 

  • 24 Alt Box Step ups (24”/20”) 
  • 24 American KB Swings (24K/16K) 
  • 16 Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 12 Alt Box Step Ups (24”/20”) 
  • 12 American KB Swings (24K/16K) 
  • 8 Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

4 Rounds 

  • 6 Alt Box Step Ups (24”/20”) 
  • 6 American KB Swings (24K/16K) 
  • 4 Pull Ups 

——————————————————————————————————–

Accessory Work: Pause Bench Press 

  • Build to a 3 Rep Max 
  • Pause :03s at the chest on each rep 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings  
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