WOD: Saturday, September 22nd, 2018

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

WOD: Thursday, September 18th, 2025

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Samson Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 3 Rounds

200 Meter Run
5 Sumo Deadlift High Pulls (ascending weights)
:15s Hollow Hold

——————————————————————————————————–

Workout: For Time

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

6 Sumo Deadlift High Pulls (105/75)
18 Toes to Bar

-Then-

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

7 Sumo Deadlift High Pulls (105/75)
21 V-Ups

-Then-

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

8 Sumo Deadlift High Pulls (105/75)
24 Weighted Ab-Mat Sit Ups (20/14)

——————————————————————————————————–

Cardio Option: For Time

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

12 Rage Balls (20/15)
18 Toes to Bar

-Then-

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

15 Rage Balls (20/15)
21 V-Ups

-Then-

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

18 Rage Balls (20/15)
24 Weighted Ab-Mat Sit Ups (20/14)

——————————————————————————————————–

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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WOD: Saturday, September 22nd, 2018

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WOD: Thursday, September 18th, 2025

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