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: Tuesday, September 22nd, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Lat/Samson Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row/Ski OR 300 M Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • :10s Chin over bar hold 

——————————————————————————————————– 

Workout: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

5 Rounds 

  • 5 Shoulder to Overhead (115/85) 
  • 3 Strict Pull Ups 

-THEN-

  • 350 Meter Row/Ski OR 900 M Bike 

-into-

4 Rounds 

  • 5 Shoulder to Overhead (135/95) 
  • 3 Strict Pull Ups

-THEN-

  • 250 Meter Row/Ski OR 600 M Bike 

-into-

3 Rounds 

  • 5 Shoulder to Overhead (155/105) 
  • 3 Strict Pull Ups

*CRx: (135/95) / (155/105) / (185/115) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

5 Rounds 

  • 5 DB Shoulder to Overhead (50×2/35×2) 
  • 3 Strict Pull Ups 

-THEN-

  • 350 Meter Row/Ski OR 900 M Bike 

-into-

4 Rounds 

  • 5 DB Shoulder to Overhead (50×2/35×2) 
  • 3 Strict Pull Ups

-THEN-

  • 250 Meter Row/Ski OR 600 M Bike 

-into-

3 Rounds 

  • 5 DB Shoulder to Overhead (50×2/35×2) 
  • 3 Strict Pull Ups

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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