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: Wednesday, July 8th, 2026

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes
  • :20s Glute Bridge Hold- :10s of Hip Thrusts
  • Banded Hamstring Stretch – 1 Min per side 

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Strength: Deadlift (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 5 Reps each at 75% of 1RM 
  • Sets 3 and 4: 3 Reps each at 80% of 1RM 

*Sets can be done as TNG or drop singles 

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Workout: Every 4 Minutes x 4 Rounds 

Odd Round (1 and 3):

  • 200 Meter Run 
  • 15 Wall Balls (20/14) 

-in remaining time complete:

  • Max Alt DB Devils Press (50/35) 

Even Rounds (2 and 4):

  • 200 Meter Run 
  • 6 Alt DB Devils Press (50/35) 

-in remaining time complete: 

  • Max Wall Balls (20/14) 

*Two Scores:

  • Total Max DB Devils completed 
  • Total Max Wall Balls completed 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks
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