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, March 9th, 2026 (Burpee Day 42)

Group Dynamic Warmup:

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Air Squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Heavy reps so prioritize rest between working sets

*Use a belt if needed to keep your core stable

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Workout: For Time 

13 – 11 – 9 – 7 – 5 

  • Toes to Bar
  • Front Squats (105/75) 
  • Run to the end of the driveway 

*Rest 1 Minute at the completion of each round 

*Run is to be completed at the end of every round

*Barbell should be done unbroken

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Cardio Option: For Time 

13 – 11 – 9 – 7 – 5 

  • Toes to Bar
  • DB/KB Goblet Squats (50/35)(24K/16K)
  • Run to the end of the driveway 

*Rest 1 Minute at the completion of each round 

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Core: 4 Rounds 

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