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: Tuesday, May 13th, 2025 (Burpee Day 106)

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Ski OR (9/7) Calorie Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

*Sub in 1 Rope climb for pull ups after round 2 

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Workout: AMRAP x 20 Minutes 

  • 36 Double Unders
  • 8 Shoulder to Overhead (135/95) 
  • 2 Rope Climbs 

*Every 4 Minutes (not including 0:00) complete:

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

*CRX: 4 Shoulder to Overhead (185/115) 

*One score: total # of rounds + reps completed in 20 minutes 

*Rope Climb Scaling Options: 

  • Scale Reps or Distance on rope 
  • Rope Ascents (4 reps per round) 
  • Strict Pull Ups (6 Reps per round) 

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Cardio Option: AMRAP x 20 Minutes 

  • 36 Double Unders
  • 16 DB Shoulder to Overhead (50/35) *8 per side 
  • 2 Rope Climbs 

*Every 4 Minutes (not including 0:00) complete:

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

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 20 KB Pull Throughs (16K/12K)
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