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: Tuesday, November 4th, 2025

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 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 Strict Pull Ups 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Med-Ball Run (20/14) 

-into-

11 – 9 – 7 

  • Shoulder to Overhead (135/95) 
  • Chest to Bar Pull Ups 

-Then-

  • 500 Meter Med-Ball Run (20/14) 

-into-

3 Rounds 

  • 9 Shoulder to Overhead (135/95) 
  • 9 Chest to Bar Pull Ups 

*RX+: S2OH (155/105) OR Bar/Ring MU (6-5-4) / (3x 5 Reps) 

*CRX: S2OH (155/105) AND Bar/Ring MU (6-5-4) / (3x 5 Reps) 

*Chest to Bar Scaling Options:

  • Scale Reps 
  • Regular Kipping PU 
  • Banded Chest to Bar Pull Ups 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Med-Ball Run (20/14) 

-into-

22 – 18 – 14 

  • DB Shoulder To Overhead (50/35) *half per side

11 – 9 – 7 

  • Chest to Bar Pull Ups 

-Then-

  • 500 Meter Med-Ball Run (20/14) 

-into-

3 Rounds 

  • 18 DB Shoulder To Overhead (50/35) *9 per side
  • 9 Chest to Bar Pull Ups 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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