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: Wednesday, June 10th, 2026

Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of OHS hold – :10s of PVC OHS 
  • Couch Stretch – 1 Min per side 

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Strength-Endurance: Every 2:30 Min x 4 Rounds

  • 250 M Row/Ski / 200 M Run / 600 M Bike 
  • 5 Overhead Squats 

*Rx: (105/65) / *Rx+: (115/75) / *CRx: (135/85) 

*Barbell should be unbroken every round 

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Workout: Every 5 Minutes x 3 intervals

2 Rounds 

  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 10 DB/KB Goblet Squats (50/35)(24K/16K) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski

*One Score: Total Cals accumulated across 3 intvs

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Core: 4 Rounds 

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