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: Saturday, June 6th, 2026

Group Dynamic Warmup:

2 Minutes of movement
:20s of High Knees, Air Squats, Squat Hold
Couch 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)
:15s Hanging Knee Raise Hold

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Workout: For Time

500 Meter Run

-into-

15 – 12 – 9

Toes to Bar

5 – 4 – 3

Squat Cleans (155/105)

-THEN-

500 Meter Run

-into-

9 – 12 – 15

Toes to Bar

3 – 4 – 5

Squat Cleans (155/105)

*Rx+: Squat Cleans (185/125)

*CRx: Squat Cleans (205/135)

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Cardio Option: For Time

500 Meter Run

-into-

15 – 12 – 9

Toes to Bar
Med-Ball Squat Cleans (20/14)

-THEN-

500 Meter Run

-into-

9 – 12 – 15

Toes to Bar
Med-Ball Squat Cleans (20/14)

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Accessory Work: Bicep Curls

4 Sets x 10 Alternating Reps

Working on those summer guns!

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Core: 4 Rounds

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

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WOD: Saturday, September 22nd, 2018

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WOD: Saturday, June 6th, 2026

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