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: Saturday, January 17th, 2026

Group Dynamic Warmup:

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

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row OR Bike 
  • 5 Deadlifts (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

——————————————————————————————————–

Workout: For Time

  • (45/30) Calorie Row OR (30/21) Cal Bike 

-into-

9 – 7 – 5 

  • Strict Handstand Push Ups 
  • Deadlifts (225/155) 

-Then-

  • (45/30) Calorie Row OR (30/21) Cal Bike 

-into-

7 – 5 – 3 

  • Strict Handstand Push Ups 
  • Deadlifts (225/155) 

-Then-

  • (45/30) Calorie Row OR (30/21) Cal Bike 

-into-

5 – 3 – 1 

  • Strict Handstand Push Ups 
  • Deadlifts (225/155) 

*Strict Handstand Push Up Scaling Options: 

  • Scale reps or distance with ab mats 
  • Plyo Box HSPU (same reps) 
  • Hand Release Push Ups (18-14-10, 14-10-6, 10-6-2)

——————————————————————————————————–

Cardio Option: For Time

  • (45/30) Calorie Row OR (30/21) Cal Bike 

-into-

9 – 7 – 5 

  • Strict Handstand Push Ups

18 – 14 – 10  

  • Rage Balls (20/15) 

-Then-

  • (45/30) Calorie Row OR (30/21) Cal Bike  

-into-

7 – 5 – 3 

  • Strict Handstand Push Ups 

14 – 10 – 6 

  • Rage Balls (20/15) 

-Then-

  • (45/30) Calorie Row OR (30/21) Cal Bike 

-into-

5 – 3 – 1 

  • Strict Handstand Push Ups 

10 – 6 – 2

  • Rage Balls (20/15) 

——————————————————————————————————–

Strength: Pause Bench Press 

  • Establish a new 1 Rep Max 

*:03s pause at chest

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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