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: Thursday, April 30th, 2026 (Burpee Day 94)

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row / 200 M Run / 600 M Bike 
  • 5 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: For Time 

1 Round 

  • 500 Meter Row / 400 M Run/ 1200 M Bike 
  • 36 Weighted Ab-Mat Sit Ups (20/14) 
  • 18 Deadlifts (225/155) 

-THEN-

2 Rounds 

  • 250 Meter Row / 200 M Run / 600 M Bike 
  • 18 Weighted Ab-Mat Sit Ups (20/14) 
  • 9 Deadlifts (225/155) 

-THEN-

4 Rounds 

  • 125 Meter Row / 100 M Run / 300 M Bike 
  • 9 Weighted Ab-Mat Sit Ups (20/14) 
  • 6 Deadlifts (225/155) 

——————————————————————————————————–

Cardio Option: For Time 

1 Round 

  • 500 Meter Row / 400 M Run/ 1200 M Bike 
  • 36 Weighted Ab-Mat Sit Ups (20/14) 
  • 36 Rage Balls (20/15) 

-THEN-

2 Rounds 

  • 250 Meter Row / 200 M Run/ 600 M Bike 
  • 18 Weighted Ab-Mat Sit Ups (20/14) 
  • 18 Rage Balls (20/15) 

-THEN-

4 Rounds 

  • 125 Meter Row / 100 M Run/ 300 M Bike 
  • 9 Weighted Ab-Mat Sit Ups (20/14) 
  • 9 Rage Balls (20/15) 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)
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