WOD: Wednesday, September 19th, 2018

Posted by & filed under .

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, June 6th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of High Knees, Air Squats, Squat Hold 
  • Couch Stretch – 1 Min Per side 

——————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

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

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Run 

-into-

15 – 12 – 9 

  • Toes to Bar 

5 – 4 – 3 

  • Squat Cleans (155/105) 

-THEN- 

  • 500 Meter Run 

-into-

9 – 12 – 15 

  • Toes to Bar 

3 – 4 – 5 

  • Squat Cleans (155/105)

*Rx+: Squat Cleans (185/125) 

*CRx: Squat Cleans (205/135) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-into-

15 – 12 – 9 

  • Toes to Bar 
  • Med-Ball Squat Cleans (20/14) 

-THEN- 

  • 500 Meter Run 

-into-

9 – 12 – 15 

  • Toes to Bar 
  • Med-Ball Squat Cleans (20/14)

——————————————————————————————————–

Accessory Work: Bicep Curls 

4 Sets x 10 Alternating Reps 

  • Working on those summer guns! 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15)
  • 20 Kick the Ceilings
Posted in | Comments Off on WOD: Saturday, June 6th, 2026
CrossFit Kilo