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 6th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Pigeon Stretch – 1 Min per side  

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 M Row/Ski OR 300 M Bike 
  • 3 Hang Power Cleans (ascending weights) 
  • 3 Quality Wall Balls (at workout weight) 

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Workout: For Time 

  • 45 Wall Balls (20/14) 
  • 30 DB Box Step Overs (50/35)(24”/20”) 
  • 15 Hang Power Cleans (155/105) 
  • 1000 M Row/Ski OR 2400 M Bike 
  • 15 Hang Power Cleans (155/105) 
  • 30 DB Box Step Overs (50/35)(24”/20”) 
  • 45 Wall Balls (20/14) 

*DB can be held any style except for on the thigh

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Cardio Option: For Time 

  • 45 Wall Balls (20/14) 
  • 30 DB Box Step Overs (50/35)(24”/20”) 
  • 30 Russian KB Swings (24K/16K) 
  • 1000 M Row/Ski OR 2400 M Bike 
  • 30 Russian KB Swings (24K/16K) 
  • 30 DB Box Step Overs (50/35)(24”/20”) 
  • 45 Wall Balls (20/14) 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations
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