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: Monday, November 2nd, 2026

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Strength-Endurance: EMOM x 10 Minutes 

  • Odd Min: (12/8) Cal Row/Ski OR (8/6) Cal Bike 
  • Even Min: 3 Snatches (Squat OR Power) 

*Rx: (115/75) / Rx+: (135/85) / *CRx: (155/95) 

*Snatches can be touch and go or drop singles 

*:50s time cap for calories each round 

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Workout: For Time 

4 Rounds 

  • 10 Burpees Over DB 
  • 10 Alt DB Hang Snatches (50/35) 
  • 200 Meter Run

*Rest 1 Minute at the completion of each round 

*Goal is intensity / Push every work intv / recover during rest

*Score is total time including rest minutes 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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