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, April 23rd, 2026 (Burpee Day 87)

Group Dynamic Warmup:

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

——————————————————————————————————-

Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 3 Hang Power Snatches (ascending weights) 
  • 5 Box Jumps (at workout height) 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Run 

-THEN-

  • 18 Hang Power Snatches (105/75) 
  • 36 Alt Box Step Ups (24”/20”) 

-into-

  • 15 Hang Power Snatches (105/75) 
  • 30 Box Jumps (24”/20”) 

-into-

  • 12 Hang Power Snatches (105/75) 
  • 24 Box Jump Overs (24”/20”) 

-THEN-

  • 500 Meter Run 

*Barbell should be done in sets of 4-6 Reps at least 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-THEN-

  • 36 DB Hang Snatches (50/35) *half per side
  • 36 Alt Box Step Ups (24”/20”) 

-into-

  • 30 DB Hang Snatches (50/35) *half per side
  • 30 Box Jumps (24”/20”) 

-into-

  • 24 DB Hang Snatches (50/35) *half per side
  • 24 Box Jump Overs (24”/20”) 

-THEN-

  • 500 Meter Run 

*DB does not have to be alternating, just half per side

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 DB Side Bends (50/35)
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