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, September 6th, 2026

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Pigeon Stretch – 1 Min per side 

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Pre-Game: 3 Rounds w/ Partner 

  • 200 Meter Run (together) 
  • 5 Hang Power Cleans (ascending weights) 
  • :10s Plank on hands 

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Workout: Partner AMRAP x 18 Minutes 

Partner A: 

Complete 1 Round

  • 4 Burpees to a target (pull up bar) 
  • 6 Hang Power Cleans (135/95) 
  • 200 Meter Run 

Partner B: 

  • Max Calorie Row/Ski/Bike 

*Once Partner A completes 1 round partners will switch 

*Two Total Scores:

  • Rounds + Reps completed in 18 Mins 
  • Calorie completed in 18 Mins 

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Cardio Option: Partner AMRAP x 18 Minutes 

Partner A: 

Complete 1 Round

  • 4 Burpees to a target (pull up bar) 
  • 12 Russian KB Swings (24K/16K) 
  • 200 Meter Run 

Partner B: 

  • Max Calorie Row/Ski/Bike 

*Once Partner A completes 1 round partners will switch 

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Core: 4 Rounds 

  • 30 Plate twists (25/15) 
  • :30s Hollow Hold
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