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, May 14th, 2026 (Burpee Day 108)

Group Dynamic Warmup:

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of MB Squats
  • Pigeon Stretch – 1 Min per side  

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Power Cleans (ascending weights) 
  • 5 Quality Wall Balls (at workout weight) 

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Workout: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 24 Wall Balls (20/14) 
  • 12 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 12 Wall Balls (20/14) 
  • 6 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski

Intv3: 3 Rounds 

  • 8 Wall Balls (20/14)
  • 4 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Total Scores: Calories completed for each intv

——————————————————————————————————–

Cardio Option: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 24 Wall Balls (20/14) 
  • 24 Russian KB Swings (24K/16K) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 12 Wall Balls (20/14) 
  • 12 Russian KB Swings (24K/16K)

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski

Intv3: 3 Rounds 

  • 8 Wall Balls (20/14)
  • 8 Russian KB Swings (24K/16K)

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks
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