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: Sunday, October 18th, 2026

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds w/ Partner 

  • (9/6) Calorie Row/Bike/Runner/Ski 
  • 5 Strict Presses (ascending weights) 
  • :15s Hollow Hold 

*One partner starts on machine / one on the hollow hold

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Workout: Partner AMRAP x 20 Minutes 

Partner A: 1 Round Of 

  • 20 Ab-Mat Sit Ups 
  • 10 Burpees Over Bar 
  • 5 Strict Presses (105/65) 

Partner B: 

  • Max Calorie Row/Bike/Runner/Ski 

*Partners switch once Partner A completes 1 full round 

*Must use the same cardio machine 

*Two Scores:

  • Rounds + partial reps completed between both partners
  • Total Calories completed between both partners 

——————————————————————————————————–

Cardio Option: Partner AMRAP x 20 Minutes 

Partner A: 1 Round Of 

  • 20 Ab-Mat Sit Ups 
  • 10 Burpees Over DB
  • 5 DB Strict Presses (50×2/35×2)

Partner B: 

  • Max Calorie Row/Bike/Runner/Ski 

*Partners switch once Partner A completes 1 full round 

*Must use the same cardio machine 

*Two Scores:

  • Rounds + partial reps completed between both partners
  • Total Calories completed between both partners 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks
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