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, November 5th, 2026

Group Dynamic Warmup:

  • Plate Squat tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of plate squats 
  • Couch Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 3 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike
  • 3 Overhead Squats (ascending weights) 
  • 15 Double Unders (30 Singles) 

——————————————————————————————————– 

Workout: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds 

  • 5 Overhead Squats (105/65) 
  • 15 Wall Balls (20/14) 
  • 30 Double Unders 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds 

  • 30 Double Unders 
  • 15 Wall Balls (20/14)
  • 5 Overhead Squats (105/65) 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike

——————————————————————————————————–

Cardio Option: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds 

  • 5 Atomic Sit Ups (25/15) 
  • 15 Wall Balls (20/14) 
  • 30 Double Unders 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds 

  • 30 Double Unders 
  • 15 Wall Balls (20/14)
  • 5 Atomic Sit Ups (25/15) 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s SIde Plank (per side)
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