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: Saturday, June 13th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of Lateral hops, up-downs, air squats 
  • Pigeon Stretch – 1 min per side 

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Pre-Game: 4 Rounds (12 min cap) 

  • Run to the end of the driveway 
  • 3 Front Squats (ascending weights) 
  • :10s Chin over Bar Hold 

*Front squats come from the floor only

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Workout: For Time 

  • 500 Meter Run 

-THEN- 

  • 20 Front Squats (135/95) 
  • 10 Burpee Pull Ups 

–into-

  • 15 Front Squats (135/95)
  • 15 Burpee Pull Ups 

–into–

  • 10 Front Squats (135/95) 
  • 20 Burpee Pull Ups 

-THEN-

  • 500 Meter Run 

*CRx: Front Squats  (155/105)

*Allowed to jump into the pull up or use a kip

*Burpee Pull up Scaling Options: 

  • Use a lower pull up bar (flag) 
  • Banded pull ups (all burpees first all pull ups second) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-THEN- 

  • 40 Med-Ball Jump Squats (20/14)
  • 10 Burpee Pull Ups 

–into-

  • 30 Med-Ball Jump Squats (20/14)
  • 15 Burpee Pull Ups 

–into–

  • 20 Med-Ball Jump Squats (20/14) 
  • 20 Burpee Pull Ups 

-THEN-

  • 500 Meter Run 

——————————————————————————————————–

Accessory Work: Bench Press 

5 sets x 3 Reps 

  • Build to a tough set of 3 across 5 sets 

——————————————————————————————————–

Core: 4 Rounds 

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