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: Friday, October 9th, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps
  • Sumo inchworm Push Ups – 5-4-3-2-1 Reps
  • Samson Stretch – 1 Min per side

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Strength: Jerk (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Heavy single week! Focus on technique during warm ups

*If you fail at 95% back it down to 90% and finish there

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Workout: Every 4 Minutes x 4 Rounds 

  • 300 Meter Run 
  • 9 Sumo Deadlift High Pulls (105/75) 

-in remaining time complete:

  • Max Burpees Over Bar 

*One score: total # of BOB accumulated 

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Cardio Option: Every 4 Minutes x 4 Rounds 

  • 300 Meter Run 
  • 12 KB High Pulls (24K/16K) 

-in remaining time complete:

  • Max Burpees over KB 

*One score: total # of BOKB accumulated 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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