WOD: Wednesday, September 19th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (10 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Hang Power Snatches (ascending weights)
  • 5 Atomic Sit ups (25/15)

 

Workout: 4 Rounds (1 Minute stations, :15s transitions)

  • Station 1: Max Hang Power Snatches (95/65)
  • Station 2: Max Calorie Row
  • Station 3: Max Wall Balls (20/14)
  • Station 4: Max Calorie Assault Bike/Runner
  • Station 5: Rest

*Rounds 1 and 3: Max Calorie Bike

*Rounds 2 and 4: Max Calorie Runner

**Score is a running count through all stations, restart at 0 each round

 

Skill Work: Handstands

  • Work on handstand holds, handstand push ups, handstand walks, or scaling options

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • :30s Superman Hold

Today's WOD

WOD: Saturday, June 13th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of Lateral hops, up-downs, air squats 
  • Pigeon Stretch – 1 min per side 

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Pre-Game: 4 Rounds (12 min cap) 

  • Run to the end of the driveway 
  • 3 Front Squats (ascending weights) 
  • :10s Chin over Bar Hold 

*Front squats come from the floor only

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Workout: For Time 

  • 500 Meter Run 

-THEN- 

  • 20 Front Squats (135/95) 
  • 10 Burpee Pull Ups 

–into-

  • 15 Front Squats (135/95)
  • 15 Burpee Pull Ups 

–into–

  • 10 Front Squats (135/95) 
  • 20 Burpee Pull Ups 

-THEN-

  • 500 Meter Run 

*CRx: Front Squats  (155/105)

*Allowed to jump into the pull up or use a kip

*Burpee Pull up Scaling Options: 

  • Use a lower pull up bar (flag) 
  • Banded pull ups (all burpees first all pull ups second) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-THEN- 

  • 40 Med-Ball Jump Squats (20/14)
  • 10 Burpee Pull Ups 

–into-

  • 30 Med-Ball Jump Squats (20/14)
  • 15 Burpee Pull Ups 

–into–

  • 20 Med-Ball Jump Squats (20/14) 
  • 20 Burpee Pull Ups 

-THEN-

  • 500 Meter Run 

——————————————————————————————————–

Accessory Work: Bench Press 

5 sets x 3 Reps 

  • Build to a tough set of 3 across 5 sets 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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