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, January 31st, 2026 (Burpee Day 5)

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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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Squat Snatches (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: For Time 

10 Rounds 

  • 7 Box Jumps (30”/24”) 
  • 5 Pull Ups 
  • 3 Squat Snatches (135/85)

*RX+: (155/95) OR 3 Bar Muscle Ups 

*CRX: (155/95) AND 3 Bar Muscle Ups 

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Cardio Option: For Time 

10 Rounds 

  • 7 Box Jumps (30”/24”) 
  • 5 Pull Ups 
  • 7 Atomic Sit Ups (25/15) 

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Accessory Work: Bench Press

4 Sets x 5 Reps 

  • Building to a tough set of 5 
  • Increase weight per set 

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Core: 4 Rounds 

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