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: Friday, March 6th, 2026 (Burpee Day 39)

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm Push Ups – 5-4-3-2-1 Reps 
  • Rig Assisted Pec Stretch – 1 Min per side 

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Strength: Bench Press (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 80% of 1RM 
  • Sets 3 and 4: 3 Reps each at 85% of 1RM 

*Make sure you have a spotter nearby 

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Workout: AMRAP x 15 Minutes 

  • 200 Meter Run 
  • (15/12) Calorie Row/Ski OR (12/9) Calorie Bike 
  • 9 Box Jump Overs (24”/20”) 

*One score: total # of rounds + reps completed in 15 Minutes

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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