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, April 18th, 2026 (Burpee Day 82)

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap)

  • Run to the end of the driveway 
  • 3 Squat Cleans (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: For Time 

  • Buy in: 800 Meter Run 

-THEN-

4 Rounds 

  • 50 Double Unders 
  • 10 Chest to Bar Pull Ups 
  • 5 Squat Cleans (135/95) 

-THEN-

  • Buy out: 800 Meter Run 

*CRx: 5 Squat Cleans (185/125) 

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Cardio Option: For Time 

  • Buy in: 800 Meter Run 

-THEN-

4 Rounds 

  • 50 Double Unders 
  • 10 Chest to Bar Pull Ups 
  • 10 Atomic Sit Ups (25/15) 

-THEN-

  • Buy out: 800 Meter Run 

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Accessory Work: Bench Press

5 Sets x 3 Reps 

  • Building to a tough set of 3 by set 5 

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Core: 4 Rounds 

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