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: Monday, May 25th, 2026 (Burpee Day 119) 7am-8:30 and 9am-10:30 ONLY!

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20 of High Knees, Burpees, Air squats 
  • Samson Stretch – 1 min per side   

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Pre-Game: 2 Rounds

  • Run to the end of the driveway 
  • :10s Chin over bar hold 
  • :10s Plank on hands 
  • :10s Bottom of squat hold 

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Workout: “Murph”

For Time 

1 Mile Run 

  • 100 Pull Ups 
  • 200 Push Ups 
  • 300 Air Squats 

1 Mile Run 

RX: with a weight vest (20/14) 

*Partition reps as desired 

SCALING OPTIONS: 

  • Pull ups – Jumping PU – Banded PU – Ring Rows
  • Push ups – knees supported – Bench push ups

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Core: NONE

Go enjoy your Memorial Day! 

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