WOD: Saturday, March 2nd, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, pas lateral hops
  • Frog Stretch – 1:30 HOLD

 

Pre Game: 4 Rounds (12 Minute Cap)

  • Run the Stairs
  • 3 Squat Cleans (ascending weights)
  • :15s Hanging Knee Raise hold

*After each round of pre-game, attempt to complete 10 Double Unders

 

Workout: 2019 Open Workout “19.2”

In 8 Minutes complete 2 Rounds:

  • 25 Toes 2 Bar
  • 50 Double Unders
  • Squat Cleans

Round 1: 15 Reps (135/85) , Round 2: 13 Reps (185/115)

*If completed within 8 Minutes, 4 additional minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 11 Squat Cleans (225/145)

*If completed before 12 Minutes, 4 minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 9 Squat Cleans (275/175)

*If completed before 12 Minutes, 4 minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 7 Squat Cleans (315/205)

 

Cardio Option: 5 Rounds (20 Minute Cap)

  • 25 Toes 2 Bar
  • 50 Double Unders
  • Medicine Ball Cleans (20/14) *descending reps
*Round 1: 30 Reps, Rnd 2: 26 Reps, Rnd 3: 22 Reps, Rnd 4: 18 Reps, Rnd 5: 14 Reps

 

Strength: Bench Press

  • 5 sets x 5 Rep @70-75% of 1-Rep max

 

Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings

Today's WOD

WOD: Friday, September 4th, 2026

Group Dynamic Warmup:

  • 2 minutes of movement 
  • :20s of lateral hops, burpees, plank on hands  
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Jerk (17 Minutes) 

  • Establish a heavy single 

*Push Jerk OR Split Jerk – athletes choice 

*What you pick week 1 is what you will stick with 

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Workout: For Time 

  • 300 Meter Run 
  • 18 Thrusters (95/65) 
  • 9 Strict Pull Ups 

-THEN-

  • 300 Meter Run 
  • 14 Thrusters (95/65) 
  • 7 Strict Pull Ups 

-THEN-

  • 300 Meter Run 
  • 10 Thrusters (95/65) 
  • 5 Strict Pull Ups 

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Cardio Option: For Time 

  • 300 Meter Run 
  • 18 DB Thrusters (50×2/35×2) 
  • 9 Strict Pull Ups 

-THEN-

  • 300 Meter Run 
  • 14 DB Thrusters (50×2/35×2) 
  • 7 Strict Pull Ups 

-THEN-

  • 300 Meter Run 
  • 10 DB Thrusters (50×2/35×2) 
  • 5 Strict Pull Ups 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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