WOD: Saturday, September 22nd, 2018

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

WOD: Saturday, February 7th, 2026 (Burpee Day 12)

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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Pre-Game: 4 Rounds (12 Min Cap)

125 M Row / 150 M Runner / 300 M Bike
5 Deadlifts (ascending weights)
:15s Hanging Knee Raise Hold

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Workout: For Time

Buy in: 1000 M Row / 800 M Runner / 2400 M Bike

-then-

5 – 10 – 15 – 15 – 10 – 5

Deadlifts (185/115)
Toes to Bar

-then-

Buy out: 1000 M Row / 800 M Runner / 2400 M Bike

*RX+: Deadlifts (205/135) / *CRX: Deadlifts (225/155)

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Cardio Option: For Time

Buy in: 1000 M Row / 800 M Runner / 2400 M Bike

-then-

10 – 20 – 30 – 30 – 20 – 10

Russian KB Swings (24K/16K)

5 – 10 – 15 – 15 – 10 – 5

Toes to Bar

-then-

Buy out: 1000 M Row / 800 M Runner / 2400 M Bike

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Accessory Work: Bench and Curls

4 Total Sets

5 Bench Press @ 70-75% of 1RM
10 Alternating DB Bicep Curls

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Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

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WOD: Saturday, September 22nd, 2018

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WOD: Saturday, February 7th, 2026 (Burpee Day 12)

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