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: Tuesday, June 30th, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 4 Rounds (12 min cap) 

  • Run to the end of the driveway 
  • 3 Hang Power Snatches (ascending weights) 
  • :15s Handstand Hold or Plank on hands 

——————————————————————————————————– 

Workout: For Time 

  • 400 Meter Med-Ball Run (20/14)

-into-

12 – 8 – 4 

  • Hang Power Snatches (115/85) 

6 – 4 – 2 

  • Strict Handstand Push Ups 

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

3 Rounds 

  • 8 Hang Power Snatches (115/85) 
  • 4 Strict Handstand Push Ups 

*Strict HSPU Scaling Options:

  • Scale reps or distance with ab-mats (no kipping) 
  • Plyo box HSPU (same reps) 
  • Hand release push ups (12-8-4 / 3×8) 

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Med-Ball Run (20/14)

-into-

24 – 16 – 8 

  • Alt DB Hang Snatches (50/35) 

6 – 4 – 2 

  • Strict Handstand Push Ups 

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

3 Rounds 

  • 16 Alt DB Hang Snatches (50/35)
  • 4 Strict Handstand Push Ups 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Weighted Knee Raises (20/15)
  • 30 DB Side Bends (50/35)  
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