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, August 4th, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway
  • 5 Shoulder to Overhead (ascending weights) 
  • 3 Box Jumps (24″/20″)

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

  • 200 Meter Run 
  • 6 Burpee Box Jumps (24”/20”) 
  • 6 Shoulder to Overhead (115/85) 

-Rest :90s-

AMRAP x 7 Minutes 

  • End of the driveway (150 M Runner) 
  • 4 Burpee Box Jumps (24”/20”) 
  • 4 Shoulder to Overhead (135/95) 

-Rest :90s-

AMRAP x 5 Minutes 

  • 100 Meter Run (BACK STAIRS) 
  • 2 Burpee Box Jumps (24”/20”) 
  • 2 Shoulder to Overhead (155/105)

*CRx: (135/95)(155/105)(185/125) (Same reps as Rx)

*3 Total Scores:

  • Rounds + Reps completed for each AMRAP 
  • 200 M Run = 2 Reps, EOD and 100 M Run = 1 Rep

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

  • 200 Meter Run 
  • 6 Burpee Box Jumps (24”/20”) 
  • 6 DB Shoulder to Overhead (50×2/35×2) 

-Rest :90s-

AMRAP x 7 Minutes 

  • End of the driveway (150 M Runner) 
  • 4 Burpee Box Jumps (24”/20”) 
  • 4 DB Shoulder to Overhead (50×2/35×2) 

-Rest :90s-

AMRAP x 5 Minutes 

  • 100 Meter Run (BACK STAIRS) 
  • 2 Burpee Box Jumps (24”/20”) 
  • 2 DB Shoulder to Overhead (50×2/35×2) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks
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