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, August 30th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 3 Hang Power Snatches (ascending weights) 
  • :10s Handstand Hold OR Plank on hands 

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Workout: 4 intervals (4 Min ON / 1 Min OFF) 

AMRAP x 4 Min 

  • 24 Double Unders 
  • 4 Hang Power Snatch (115/75) 
  • 4 Strict Handstand Push Ups 

*Pick up where you leave off after rest period 

*One score: total # of rounds + reps accumulated 

*Handstand Push Up Scaling Options: 

  • Scale Reps or distance with ab-mats (NO KIPPING) 
  • Plyo Box HSPU (same reps as Rx) 
  • Hand Release Push Ups (8 reps per round) 

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Cardio Option: 4 intervals (4 Min ON / 1 Min OFF) 

AMRAP x 4 Min 

  • 24 Double Unders 
  • 8 American KB Swings (24K/16K) 
  • 4 Strict Handstand Push Ups 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)
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