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, May 16th, 2026 (Burpee Day 110)

Group Dynamic Warmup:

  • 2 minutes of movement 
  • :20s of high knees, lateral hops, air squats 
  • Couch stretch – 1 min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Squat Cleans (ascending weights) 
  • :15s Hollow Hold 

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Workout: AMRAP x 20 Minutes 

  • Buy in: Run the Pool (reverse loop) 

-in remaining time AMRAP of: 

  • 4 Squat Cleans (155/105) 
  • 12 Ab-Mat Sit Ups 
  • 36 Double Unders 

*Rx+: 2 Squat Cleans (185/115) 

*CRx: 2 Squat Cleans (205/125) 

*One score: total # of rounds + reps completed in remaining time 

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Cardio Option: AMRAP x 20 Minutes 

  • Buy in: Run the Pool (reverse loop) 

-in remaining time AMRAP of: 

  • 4 DB Squat Cleans (50×2/35×2) 
  • 12 Ab-Mat Sit Ups 
  • 36 Double Unders 

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Accessory Work: Tricep Extensions + Bench Press

4 Sets 

  • 10 DB Overhead Tricep Extensions
  • 4 Bench Presses (you pick the weight) 

*Bench press should be done UB 

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Core: 4 Rounds 

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