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: Tuesday, June 9th, 2026

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands
  • Banded Lat/Samson Stretch – 1 min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: AMRAP Repeats

AMRAP x 9 Minutes 

  • 300 Meter Run 
  • 3 Power Cleans (155/105) 
  • 1 Rope Climb 

-Rest :90s- 

AMRAP x 7 Minutes 

  • 200 Meter Run 
  • 2 Power Cleans (155/105)
  • 1 Rope Climb

-Rest :90s- 

AMRAP x 5 Minutes 

  • 100 Meter Run (BACK STAIRS) 
  • 1 Power Clean (155/105) 
  • 1 Rope Climb

*Rx+: (185/125) / *CRx: (205/135)

*Three Scores: Rounds + reps for each AMRAP 

*Rope Climb Scaling Options:

  • Scale distance on rope 
  • Rope Ascents (2 Reps per round) 
  • Strict Pull Ups (3 Reps per round) 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

  • 300 Meter Run 
  • 9 Russian KB Swings (24K/16K) 
  • 1 Rope Climb

-Rest :90s- 

AMRAP x 7 Minutes 

  • 200 Meter Run 
  • 6 Russian KB Swings (24K/16K) 
  • 1 Rope Climb

-Rest :90s- 

AMRAP x 5 Minutes 

  • 100 Meter Run (BACK STAIRS) 
  • 3 Russian KB Swings (24K/16K) 
  • 1 Rope Climb 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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