by 604athleticsrebuild | May 2, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up & WOD A review
WOD A
Every 90s mins x 5 sets
Set 1-2: 2 x (Snatch balance + Overhead squat) (repeat the sequence twice)
Set 3-5: 1 x (Snatch balance + Overhead squat)
—
Build to heavy but quality set without going to failure or mechanical breakdown.
*Snatch Balance + Overhead Squat*
WOD B
Every 2 mins x 6 sets: Halting snatch + Snatch
Pause at the knee for 2-3s on the first rep, you may drop and reset between lifts
Build as needed to a heavy but quality set.
*Halting snatch + Snatch*
WOD C
In remaining class time complete 3 working sets: rest as needed between movements and rounds.
8-10 Behind the neck snatch grip push press
8-10 Pendlay rows
12-15 Ab wheel rollouts
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Partner up or groups of 3 sharing a bar in the rack and on the floor
*BTN Snatch Grip Push Press x 8*
*Pendlay Row x 8*
by 604athleticsrebuild | May 1, 2026 | WOD
WARM UP – MOBILITY
Easy 400m run
Dynamic joint rotations and full body stretch / movemnet prep
Tech: Barbell clean & jerks + review other WOD movements and scaling options
WOD A
*Luke*
For time:
Run 400 meters
15 clean and jerks 155/105lb
Run 400 meters
30 toes-to-bar
Run 400 meters
45 wall-balls 20/14lb
Run 400 meters
45 kettlebell swings 24/16kg
Run 400 meters
30 ring dips
Run 400 meters
15 weighted lunges 155/105lb
Run 400 meters
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Last completed: Sep 6, 2024
COOL DOWN
Cool down, Roll, Stretch, Mobilize, and/or work on a weakness
by 604athleticsrebuild | Apr 30, 2026 | WOD
WARM UP – MOBILITY
Dynamic full body warm-up and full body stretch out
Stretch: overhead, wrists, and hollow holds in preparation for handstand work
WOD A
In 10 mins establish your best / max effort:
Handstand walk (ft) and static handstand hold (s)
– For the handstand walk, we will use a 30 ft length/lap, if you can walk more that 30ft you must turn around and walk back down the lane
– for the max hold your hands must stay within a 3x3ft box.
– If you can not static HS hold and/or walk, continue to work on handstand holds and walking drills using the walls or spotters as needed.
*Handstand Walk*
Max distance Handstand Walk
*Handstand Hold*
Max static handstand hold
WOD B
*300*
10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 “Dumbbell Movement” Rx: 50/35lb
15 Ab-mat sit-ups
Rd 1 – Dumbbell Push Press
Rd 2 – Dumbbell Burpees (Push-up to stand w/ DB’s)
Rd 3 – Dumbbell Power Cleans (one end of each dumbbell must touch the ground)
Rd 4 – Dumbbell Bench Press
Rd 5 – Dumbbell Lunge Steps (DB’s held by your side)
Rd 6 – Dumbbell Front Squats
Rd 7 – Dumbbell Bent Over Rows
Rd 8 – Alternating Dumbbell Snatches
Rd 9 – Dumbbell Deadlifts
Rd 10 – Dumbbell Thruster
ACCESSORY
Crossover Symmetry “Iron Scap” or “Recovery”
by 604athleticsrebuild | Apr 29, 2026 | WOD
WARM UP – MOBILITY
Dynamic lower body warm-up + hamstring/squat/core activations
Barbell warm-up/review: good morning, lunge, deadlift, hang squat clean
WOD A
Every 2:30 x 5 sets: 5 deadlifts @ 70-75%, (or RPE 7-8)
Smooth controlled reps, no grinders, or form breakdown
*Deadlift x 5*
WOD B
*Humble Pie*
Every 90s x 10 rounds:
3 Hang squat cleans
4 Front rack lunge steps (2/leg alternating – step forward or back)
6 Burpees over the bar
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Rx: Must start at 135/95 – choose to increase by either 5-10lbs per round building as needed. Your score is the weight used on round 10 (you can not decrease, or make jumps over 10lbs – Maximum score would be 225/185)
Int: Start at a light-moderate weight and increase as needed to a challenging weight
Beg: Choose a light-moderate weight and sustain across.
ACCESSORY
2-3 rounds:
12-15 GHD Hip extensions (weighted if possible)
8-10/side Half kneeling banded (or cable) pallof press (slow and controlled, outside knee forward)
by 604athleticsrebuild | Apr 28, 2026 | WOD
WARM UP – MOBILITY
200m Run / Ski / Row (Rotate through 1 round each when all runners are back)
Dynamic joint rotations / stretch out.
Review & Warm-up: Sled push
Warm-up and set-up for WOD
WOD A
*Half & Half x 2*
Complete 2 rounds for time:
500m run
500/450m Ski
500m Run
40m Sled Push (180/135)(4 x 10m/33ft lengths)
500m run
500/450m Row
500m Run
200m Farmers Carry (2x 24/16kg)
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40 min time cap
If you are not a strong runner, shorten each run to 400m
Start on any station after the first run and rotate in order. (max 5 athletes per station)
COOL DOWN
Cool down, Roll out, Stretch, Mobilize, and/or work on a weakness
by 604athleticsrebuild | Apr 27, 2026 | WOD
WARM UP – MOBILITY
Dynamic upper body warm-up + push & pull activations
Review & Warm-up: Strict pull-ups & Bar Dips
WOD A
Every 90s x 10 (5 sets each alternating)
Sets 1-8 (4 sets of each): Build to a heavy/challenging set:
A1: 5 Strict pull-ups (weighted, body weight, or banded)
A2: 5 Strict bar dips (weighted, body weight, or banded)
Set 9&10: (1 set of each)
AMRAP each to failure (Must be 7-8+ reps)
– If sets 1-4 were weighted, then at body weight
– If sets 1-4 were bodyweight, then add 1-2 red or 1 green bands.
– If sets 1-4 were banded, then do AMRAP challenging ring rows & bench dips
*Weighted pull-up x 5*
*Weighted Bar Dip x 5*
WOD B
*Push, Pull, Power*
Complete 4 rounds for total reps: (15-18 mins)
60s AMRAP Echo Bike Cals
60s AMRAP 1 Dumbbell push-up + 1 Renegade row*
60s AMRAP Toes to rings
60s rest
—
Get in to groups or 3-4 sharing a bike and stagger the start (everyone starts on the bike each round)
Push-up, Row R, Push-up, Row L, etc. (Each push-up + Row = 1)
ACCESSORY
2-3 rounds: rest as needed
16-20 Alt. Dumbbell bicep curls
12-15 Cable tricep press downs (tri rope or short bar)
12-15 Lateral delt flys (light plates or DBs)
