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: Monday, April 6th, 2026 (Burpee Day 70)

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 Minutes x 4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 3 Snatches 

*Snatches can be squat OR power 

Rx: (105/65) / Rx+: (115/75) / CRx: (135/85) 

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Workout: For Time 

3 Rounds 

  • 12 Alt DB Snatches (50/35) 
  • Pull Ups (12 – 8 – 4) 
  • 24 Double Unders

-THEN-

  • 800 Meter Run 

-THEN-

3 Rounds 

  • 24 Double Unders 
  • Pull Ups (12 – 8 – 4) 
  • 12 Alt DB Snatches (50/35) 

*Rx+: Chest 2 Bar Pull Ups (same reps as Rx) 

*CRx: Bar/Ring MU (6-4-2 Reps) 

*ROUND FLOW: 

  • R1: 12 DBS – 12 PU – 24 DU 
  • R2: 12 DBS – 8 PU – 24 DU 
  • R3: 12 DBS – 4 PU – 24 DU 
  • 800 Meter Run
  • R4: 24 DU – 12 PU – 12 DBS
  • R5: 24 DU – 8 PU – 12 DBS
  • R6: 24 DU – 4 PU – 12 DBS 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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