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: Monday, April 27th, 2026 (Burpee Day 91)

Group Dynamic Warmup:

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

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Strength: Clean/Front Squat Complex (17 Minutes) 

4 Sets of:

2 Hang Cleans + 2 Cleans + 2 Front Squats 

  • Sets 1 and 2: Complex done at 60% of 1RM 
  • Sets 3 and 4: Complex done at 70% of 1RM 

*Each set consists of 6 total reps

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

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Workout: For Time 

16 – 12 – 8 – 4 

  • Chest to Bar Pull Ups 
  • Alternating DB Hang Squat Cleans (50/35) 
  • 32 Double Unders (every round) 

-THEN-

  • Buy out: 800 Meter Run 

*Every round finishes with 32 Double Unders (64 Singles) 

*WORKOUT FLOW: 

  • 16 C2B – 16 DB – 32 DU 
  • 12 – 12 – 32
  • 8 – 8 – 32
  • 4 – 4 – 32
  • 800 M Run 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 Scissor Kicks
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