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: Thursday, June 25th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, burpees 
  • 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 
  • 3 Squat Snatches (ascending weights) 
  • 1 Wall Walk 

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Workout: For Time 

  • Buy in: 500 Meter Run 

-THEN-

5 Rounds 

  • 2 Wall Walks 
  • 5 Squat Snatches (115/75) 
  • 25 Double Unders 

-THEN- 

  • Buy out: 500 Meter Run 

*Rx+: 5 SS (135/85) / *CRx: 5 SS (155/105) 

*Wall Walk Scaling Options:

  • Scale Reps or distance 
  • Plyo box wall walks (4 reps per round) 
  • High Plank Plate Step Ups to 45 (10 reps per round) 

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Cardio Option:  For Time 

  • Buy in: 500 Meter Run 

-THEN-

5 Rounds 

  • 2 Wall Walks 
  • 10 Atomic Sit Ups (25/15) 
  • 25 Double Unders 

-THEN- 

  • Buy out: 500 Meter Run 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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