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: Wednesday, July 2nd, 2025

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, up-downs
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

  • 200 Meter Run / 250 M Row / 600 M Bike 
  • 3 Snatches

*Athletes choice on Squat OR Power Snatches 

*Athletes choice on starting weight

*Add weight each round 

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Workout: 3 Intervals (5 Min ON / :90s OFF) 

Buy in: 

12 – 10 – 8 

  • DB Hang Snatches (50/35) *half per side

8 – 6 – 4 

  • Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Scores: Total # of Calories completed per interval 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations
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