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, October 27th, 2026

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Squat Cleans (ascending weights) 
  • :10s Chin over bar hold 

——————————————————————————————————– 

Workout: For Time 

  • 400 Meter Run 

-into-

1 Round 

  • 60 Double Unders 
  • 12 Strict Pull Ups 
  • 12 Squat Cleans (135/95) 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 30 Double Unders 
  • 6 Strict Pull Ups 
  • 6 Squat Cleans (135/95) 

-THEN-

  • 400 Meter Run 

-into-

3 Rounds 

  • 20 Double Unders 
  • 4 Strict Pull Ups 
  • 4 Squat Cleans (135/95) 

*Rx+: SC (155/105) / *CRx: SC (185/125) 

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Run 

-into-

1 Round 

  • 60 Double Unders 
  • 12 Strict Pull Ups 
  • 12 DB Squat Cleans (50×2/35×2) 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 30 Double Unders 
  • 6 Strict Pull Ups 
  • 6 DB Squat Cleans (50×2/35×2) 

-THEN-

  • 400 Meter Run 

-into-

3 Rounds 

  • 20 Double Unders 
  • 4 Strict Pull Ups 
  • 4 DB Squat Cleans (50×2/35×2) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)
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