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, May 28th, 2026 (Burpee Day 122)

Group Dynamic Warmup:

  • Glute Bridge / Hip Thrust Tabata – 2 Mins
  • :20s Glute Bridge – :10s Hip Thrusts 
  • Banded Hamstring Stretch – 1 min per side     

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Pre-Game: 4 Rounds (12 min cap) 

  • Run to the end of the driveway 
  • 5 Deadlifts (ascending weights) 
  • 3 Quality Wall Balls (at workout weight) 

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Workout: For Time 

  • Buy in: 30 Wall Balls (20/14) 

-THEN- 

500 – 400 – 300 

  • Meter Run 

15 – 10 – 5 

  • Burpees Over Bar 
  • Deadlifts (225/155)

-THEN-

  • Buy Out: 30 Wall Balls (20/14) 

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Cardio Option: For Time 

  • Buy in: 30 Wall Balls (20/14) 

-THEN- 

500 – 400 – 300 

  • Meter Run 

15 – 10 – 5 

  • Burpees Over KB
  • Russian KB Swings (24k/16k) x2 

-THEN-

  • Buy Out: 30 Wall Balls (20/14) 

*RKBS: 30-20-10 Reps 

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Core: 4 Rounds 

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