WOD: Saturday, September 22nd, 2018

Warm-up: Group Dynamic

Banded Lat Pull downs – 10 Reps per side
Banded Shoulder Rotations- 10 Reps per side
Banded Shoulder Stretch – 1 Minute per side

Pre-Game: 4 Rounds

30 Double Unders
3 Shoulder to Overhead (ascending weighs)
5 Broad Jumps

Workout: For Time

2o Shoulder to Overhead (95/65)
16 Shoulder to Overhead (115/85)
12 Shoulder to Overhead (135/95)
8 Shoulder to Overhead (155/105)
4 Shoulder to Overhead (175/115)

B/W Rounds: 200 Meter Run + 10 Box Jumps (30/24)

Strength: Bench Press

4 sets x 5 Reps at a 31×0 Tempo

*3 seconds on the way down, 1 second pause at the chest each rep

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Saturday, June 27th, 2026

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo inchworm push ups – 5-4-3-2-1 Reps
Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 min cap)

200 M Run / 250 M Row / 600 M Bike
3 Power Cleans (ascending weights)
3 Box Jumps (at workout height)

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Workout: For Time

2 Rounds

12 Box Jumps (30”/24”)
6 Power Cleans (155/105)

-THEN-

500 M Row / 400 M Run / 1200 M Bike

-THEN-

2 Rounds

10 Box Jumps (30”/24”)
5 Power Cleans (155/105)

-THEN-

500 M Row / 400 M Run / 1200 M Bike

-THEN-

2 Rounds

8 Box Jumps (30”/24”)
4 Power Cleans (155/105)

*CRx: PC (185/125) (Same Reps as Rx)

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Cardio Option: For Time

2 Rounds

12 Box Jumps (30”/24”)
12 Rage Balls (20/15)

-THEN-

500 M Row / 400 M Run / 1200 M Bike

-THEN-

2 Rounds

10 Box Jumps (30”/24”)
10 Rage Balls (20/15)

-THEN-

500 M Row / 400 M Run / 1200 M Bike

-THEN-

2 Rounds

8 Box Jumps (30”/24”)
8 Rage Balls (20/15)

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Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

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WOD: Saturday, September 22nd, 2018

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WOD: Saturday, June 27th, 2026

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