WOD: Wednesday, September 19th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (10 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Hang Power Snatches (ascending weights)
  • 5 Atomic Sit ups (25/15)

 

Workout: 4 Rounds (1 Minute stations, :15s transitions)

  • Station 1: Max Hang Power Snatches (95/65)
  • Station 2: Max Calorie Row
  • Station 3: Max Wall Balls (20/14)
  • Station 4: Max Calorie Assault Bike/Runner
  • Station 5: Rest

*Rounds 1 and 3: Max Calorie Bike

*Rounds 2 and 4: Max Calorie Runner

**Score is a running count through all stations, restart at 0 each round

 

Skill Work: Handstands

  • Work on handstand holds, handstand push ups, handstand walks, or scaling options

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • :30s Superman Hold

Today's WOD

WOD: Saturday, August 22nd, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands 
  • Banded Shoulder Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 DB Box Step Overs 

*DB can be held any style EXCEPT on the thigh

——————————————————————————————————– 

Workout: For Time 

  • 500 M Row/Ski OR 1200 M Bike 

-into-

13 – 10 – 7  

  • Shoulder to Overhead (135/95) 
  • DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

3 Rounds

  • 10 Shoulder to Overhead (135/95) 
  • 10 DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

*DB can be held any style EXCEPT on the thigh

*CRx+: (155/105) (Same Reps as Rx) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 M Row/Ski OR 1200 M Bike 

-into-

26 – 20 – 14 

  • Med-Ball Push Press (20/14) 

13 – 10 – 7 

  • DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

3 Rounds

  • 20 Med-Ball Push Press (20/14) 
  • 10 DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

——————————————————————————————————–

Accessory Work: Bench 

5 Sets x 5 Reps 

  • Building to a tough but UB set of 5 

——————————————————————————————————–

Core: 4 Rounds 

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