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: Saturday, January 3rd, 2025

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • (9/7) Calorie Row/Ski/Bike 
  • 3 Power Cleans (ascending weights) 
  • 3 Quality Wall Balls (at workout weight) 

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Workout: Every 6 Minutes x 3 Rounds 

  • (25/20) Calorie Row/Ski OR (20/15) Cal Bike 
  • 10 Power Cleans (135/95) 

-in remaining time complete max:

  • Wall Balls (20/14) 

*One score: total # of WB’s accumulated across 3 rounds 

*RX+: PC (155/105) / *CRX: PC (185/115) 

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Cardio Option: Every 6 Minutes x 3 Rounds 

  • (25/20) Calorie Row/Ski OR (20/15) Cal Bike 
  • 20 Rage Balls (20/15) 

-in remaining time complete max:

  • Wall Balls (20/14) 

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Strength: Pause Bench Press 

4 Sets 

  • Sets 1 and 2: 2 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

*:03s pause at chest on every rep 

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Core: 4 Rounds 

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