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 10th, 2026 (Burpee Day 104)

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds (10 Min Cap) 

  • Run to the end of the driveway 
  • 3 Front Squats (ascending weights)
  • 3 DB Box Step Overs (at workout weight and height) 

*Front Squats come from the ground only

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Workout: AMRAP x 20 Minutes 

Complete 2 Rounds of: 

  • 200 Meter Run 
  • 7 Burpees to a target (pull up bar)  
  • 7 Front Squats (135/95)  

-Then Complete 2 Rounds of:

  • 200 Meter Run 
  • 7 Burpees to a target (pull up bar)
  • 7 DB Box Step Overs (50/35)(24”/20”) 

–Once 4 rounds are complete start back from the top 

*DB can be held any style except for on the thigh

*One score: total rounds completed + partial reps

*Each round is its own individual round 

*200 Meter Run = 2 Reps 

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Cardio Option: AMRAP x 20 Minutes 

Complete 2 Rounds of: 

  • 200 Meter Run 
  • 7 Burpees to a target (pull up bar)  
  • 7 KB Goblet Squats (24K/16K)

-Then Complete 2 Rounds of:

  • 200 Meter Run 
  • 7 Burpees to a target (pull up bar)
  • 7 DB Box Step Overs (50/35)(24”/20”) 

–Once 4 rounds are complete start back from the top

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold 
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