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: Friday, September 11th, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Strength: Jerk (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 65% of 1RM 
  • Sets 3 and 4: 3 Reps each at 70% of 1RM 

*Barbell comes from the rack 

*Make sure you are sticking with Push OR Split from week 1

*If you missed week 1 use today as a makeup day 

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Workout: For Time 

  • 300 Meter Run 

-into-

  • 30 Burpees to a plate (45) 
  • 15 Box Jumps (24”/20”)

-THEN-

  • 300 Meter Run 

-into-

  • 15 Burpees to a plate (45) 
  • 15 Box Jumps (24”/20”) 

-THEN-

  • 300 Meter Run 

-into-

  • 15 Burpees to a plate (45) 
  • 30 Box Jumps (24”/20”) 

-THEN-

  • 300 Meter Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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