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: Tuesday, July 28th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands 
  • Banded Lat/Samson Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row/Ski OR 300 M Bike 
  • 3 Hang Power Cleans (ascending weights) 
  • 1 Wall Walk 

——————————————————————————————————– 

Workout: For Time 

  • 250 Meter Row/Ski OR 600 Meter Bike 

-into-

2 Rounds 

  • 12 Hang Power Cleans (115/85) 
  • 4 Wall Walks 

-THEN-

  • 500 Meter Row/Ski OR 1200 Meter Bike 

-into-

2 Rounds 

  • 9 Hang Power Cleans (135/95) 
  • 3 Wall Walks 

-THEN-

  • 1000 Meter Row/Ski OR 2400 Meter Bike 

-into-

2 Rounds 

  • 6 Hang Power Cleans (155/105)
  • 2 Wall Walks 

*CRX: (135/95)(155/105)(185/115) *Same Reps as Rx

*Wall Walk Scaling Options: 

  • Scale Reps or distance 
  • Plyo Box Wall Walks (8-6-4 Reps) 
  • High Plank Plate Step Ups w/ 45 (16-12-8 Reps) 

——————————————————————————————————–

Cardio Option: For Time 

  • 250 Meter Row/Ski OR 600 Meter Bike 

-into-

2 Rounds 

  • 20 Russian KB Swings (24K/16K) 
  • 4 Wall Walks 

-THEN-

  • 500 Meter Row/Ski OR 1200 Meter Bike 

-into-

2 Rounds 

  • 15 Russian KB Swings (24K/16K) 
  • 3 Wall Walks 

-THEN-

  • 1000 Meter Row/Ski OR 2400 Meter Bike 

-into-

2 Rounds 

  • 10 Russian KB Swings (24K/16K) 
  • 2 Wall Walks 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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