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, May 11th, 2026 (Burpee Day 105)

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 reps 
  • Banded Hamstring Stretch – 1 Min per side 

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Strength: Clean/Front Squat Complex (17 Minutes) 

2 Hang Cleans + 1 Clean + 1 Front Squat 

  • Sets 1 and 2: Done at 80% of 1RM 
  • Sets 3 and 4: Done at 85% of 1RM 

*Each set includes 4 total reps 

*Squat clean does not count as Front Squat 

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Workout: AMRAP x 15 Minutes 

  • 3 Strict Handstand Push Ups 
  • 6 DB Hang Clean & Jerks (50/35) *3 per side
  • 24 Double Unders 

*Every 3 minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*One score: total # of rounds + reps completed in 15 minutes 

*Strict HSPU scaling options:

  • Scale reps or distance with ab-mats (No Kipping) 
  • Plyo box HSPU (same reps as RX) 
  • Hand release push ups (6 reps per round) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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