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: Tuesday, February 24th, 2026 (Burpee Day 29)

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20 Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Min per side   

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Strength: Back Squat (17 Minutes) 

4 Sets

  • Sets 1 and 2: 5 Reps each at 75% of 1RM 
  • Sets 3 and 4: 3 Reps each at 80% of 1RM 

*Continue to do these beltless to work on building core strength 

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Workout: For Time 

5 Rounds 

  • (15/12) Cal Row/Ski or (12/9) Cal Bike/Runner
  • 25 Ft DB Walking Lunge (50/35)
  • 9 Toes to Bar 
  • 25 Ft DB Walking Lunge (50/35) 

*DB must be held in the suitcase position (switch any time) 

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Core: 4 Rounds 

  • 15 Ab-Wheels
  • 30 Plate Twists (25/15)
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