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, May 18th, 2026 (Burpee Day 112)

Group Dynamic Warmup:

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

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Strength: Clean/Front Squat Complex (17 Minutes)

4 Sets 

1 Hang Clean + 1 Clean + 1 Front Squat 

  • Sets 1 and 2: Done at 90% of 1RM 
  • Sets 3 and 4: Done at 95% of 1RM 

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Workout: 4 Rounds 

  • 10 Lateral Burpees Over Bar 
  • 10 Alt Front Rack Lunges (115/85) 
  • 200 Meter Run 

-Rest 1 minute at the completion of each round 

*Score is total time to complete 4 rounds including rest 

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Cardio Option: 4 Rounds 

  • 10 Lateral Burpees Over DB 
  • 10 Alt DB Front Rack Lunges (50×2/35×2)
  • 200 Meter Run 

-Rest 1 minute at the completion of each round 

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Core: 4 Rounds 

  • 30 Plate Twist (25/15)
  • :30s Hollow Hold
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