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: Sunday, May 3rd, 2026 (Burpee Day 97)

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Seated Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP x 20 Minutes 

  • 5 Strict Handstand Push Ups 
  • 7 Sumo Deadlift High Pulls (115/75) 
  • (11/7) Calorie Row/Ski OR (9/5) Calorie Bike 

*Every 5 Minutes (INCLUDING 0:00) complete:

  • 200 Meter Run 

*One score: total # of rounds + reps completed in 20 Mins 

*Handstand Push Up Scaling Options: 

  • Scale Reps or Distance with ab-mats (NO KIPPING)
  • Plyo Box HSPU (same reps as Rx) 
  • Hand Release Push Ups (10 Reps per round) 

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Cardio Option: AMRAP x 20 Minutes 

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

*Every 5 Minutes (INCLUDING 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 10 KB/DB Pull Throughs
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