WOD: Saturday, September 22nd, 2018

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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

Today's WOD

WOD: Wednesday, September 9th, 2026

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Min per side 

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Strength: Clean (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 

*Make sure you are doing power or squat from Week 1

*Reps are to be done as drop singles only to focus on set up position

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

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Workout: AMRAP x 15 Minutes 

  • (13/9) Calorie Row/Ski OR (11/7) Cal Bike 
  • 7 Deadlifts (205/135) 
  • 5 Handstand Push Ups 

*Every 3 Minutes (NOT including 0:00) complete:

  • Run to the end of the driveway 

*One score: total # of rounds + reps completed 

*HSPU Scaling Options: 

  • Scale reps or distance with ab-mats 
  • Plyo box HSPU (5 Reps per round) 
  • Hand Release Push Ups (7 Reps per round)

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Cardio Option: AMRAP x 15 Minutes 

  • (13/9) Calorie Row/Ski OR (11/7) Cal Bike 
  • 11 Rage Balls (20/15) 
  • 5 Handstand Push Ups 

*Every 3 Minutes (NOT including 0:00) complete:

  • Run to the end of the driveway 

*One score: total # of rounds + reps completed 

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Core: 4 Rounds

  • 15 V-Ups 
  • 30 Plate Twists (25/15)
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