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: Friday, July 3rd, 2026 (MORNING SCHEDULE ONLY! NO 4:45 OR 5:45 Classes)

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat/Samson Stretch – 1 Minute per side

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Strength: Bench Press (17 Minutes)

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

*Partner up and spot each other if needed 

*Make sure you are using your percentages only 

*If you missed week 1 use today as a makeup day 

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Workout: Every 5 Minutes x 3 intervals 

2 Rounds 

  • 8 DB Hang Clean and Jerks (50/35)
  • 12 Ab-Mat Sit Ups

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*DB is 4 Reps per side alternating is not mandatory

*One score: total cals accumulated across all 3 intervals 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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