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: Friday, December 12th, 2025

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Jerk (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 3 Reps each at 60% of 1RM 
  • Sets 3 and 4: 3 Reps each at 70% of 1RM 

*If you missed week 1, use today as a test day 

*Make sure you stick with Push or Split from week 1

*Focus on speed and technique at these lighter percentages 

——————————————————————————————————–

Workout: For Time 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-into-

5 Rounds 

  • 6 DB Devils Press (50/35) 
  • 18 Weighted Ab-Mat Sit Ups (20/14) 

-Then-

  • Buy out: 500 Meter Row/Ski OR 1200 M Bike 

*DB does not have to be alternating reps, just half per side

——————————————————————————————————–

Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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