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, August 27th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, air squats, squat hold 
  • Couch Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Ski/Bike 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :10s Hanging Knee Raise Hold 

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Workout: 3 intervals (6 Minutes ON / 2 Min OFF) 

Intv1: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 8 Toes to Bar 
  • 10 Alt Front Rack Lunges (105/75)

Intv2: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 6 Toes to Bar 
  • 8 Alt Front Rack Lunges (115/85)

Intv3: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 4 Toes to Bar 
  • 6 Alt Front Rack Lunges (135/95)

*Three Total Scores:

  • Rounds + Reps completed for each interval

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Cardio Option: 3 intervals (6 Minutes ON / 2 Min OFF) 

Intv1: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 8 Toes to Bar 
  • 10 Alt DB Lunges (50/35)

Intv2: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 6 Toes to Bar 
  • 8 Alt DB Lunges (50/35)

Intv3: 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-in remaining time complete AMRAP of: 

  • 4 Toes to Bar 
  • 6 Alt DB Lunges (50/35)

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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