by 604athleticsrebuild | Jul 21, 2026 | WOD
WARM UP – MOBILITY
Groups of 5/station: 1 min on / 30s rest transition: Bike / Row / Ski / Run (200m)
Quick dynamic stretch (lunge + Squat + burpee prep)
Review other WOD movements and set up .
WOD A
*Detroit Rox City*
Complete a 10 min AMRAP at each station, rest 1 min between each (43 mins)
1) 10/8 Cal Bike + 60ft sled push (Open: 180/135, Pro: 225/180)
2) 15/12 Cal Row + 10 Burpee box jump (24/20)
3) 15/12 Cal Ski + 14 Sandbag lunges (Open: 60/40, Pro: 80/60)
4) 200m Run + 15 Wallballs (Open: 14/10, Pro: 20/14)
—
No scoring for today, just aim to work at a challenging yet sustainable pace throughout
Start on any of the 4 stations and rotate in order.
Work on keeping your transitions quick and efficient
COOL DOWN
Easy 4-5 min cardio cool down
Roll, Stretch, Mobilize and/or work on a weakness
by 604athleticsrebuild | Jul 20, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (hips, hamstrings, quads etc.)
KB warm-up / review: SL RDL’s, Goblet squats (narrow + wide)
Tech: Box squats (wide stance, sit back w/ vertical shins, deload on box with no loss of tension/midline.)
WOD A
Every 3:30 mins x 4 sets (14 mins)
10, 10, 8, 8 x Box back squats @3,1,X,1
Build as needed to a heavy set of 8, but try to maintain tempo and good bar speed on the way up. Not looking for a 8RM
*Box Back Squat x 8*
WOD B
Every 90s x 9 (3 sets each, 14 mins)
B1) 15-20 x Goblet cyclist squats (narrow stance, elevated heels, quad dominant)
B2) 8-10/leg x Single leg Romanian deadlifts (Single DB or KB in opposite hand, sub to Staggered stance RDL)
B3) 30s/side x Side plank hold (Weighted hip if possible)
—
Start on any movement and rotate in order through 3 rounds
Optional Conditioning
*Swinging Skiers*
Every 2 mins x 5 sets: (10 mins)
30 – 25 – 20 – 15 – 10 Russian Kettlebell swing (32/24)
AMRAP Ski Erg Cals in remaining time
—
Score is total Ski cals
(Could be completed with the Echo bike as well if you like)
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD Hip extensions
12-15 Seated leg extensions
15-20/side Banded trunk rotations
by 604athleticsrebuild | Jul 19, 2026 | WOD
WARM UP – MOBILITY
Upper body joint rotations + press / pull activations
Stretch: Overhead, pecs, lats
Review + warm-up: Shoulder press + Bent over rows
WOD A
Every 2 min x 8 sets: (4 sets each alternating)
A1: 10-12 Strict shoulder press
A2: 10-12 Barbell bent over rows
—
We are going for lighter higher rep muscle endurance sets here.
Aim for 12 on the first set, you may add weight but make sure you can get at least 10 good reps.
*Shoulder Press x 10*
*Bent over row x 10*
WOD B
*I don’t know what to say*
Complete for time:
50-40-30-20-10 Push-ups
5-4-3-2-1 Rope climbs
—
Stagger 1/2 the class by 2 min on the start, and alternate rope climbs when someone is waiting.
Scale push-ups as needed (bench / box / banded) and cut volume down to 30-25-20-15-10 (100 reps) or 25-20-15-10-5 (75).
Scale rope climbs to 1-2/round or to 5 ring rows for each climb.
(Last completed: Feb 12th, 2026)
ACCESSORY
2-3 rounds: rest as needed
12-15 Dumbbell pullovers (heavy single DB)
12-15 Pec flys (light DBs, plate, or cable)
15-20 GHD Sit-ups
by 604athleticsrebuild | Jul 18, 2026 | WOD
WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up:
3 rounds: (Empty bar – light plates)
3 Segmented snatch pull (pause for 2s mid shin, knee, mid thigh, then finish agressivly)
3 Hang muscle snatch (focus on extension and keeping the bar close)
3 Pause Overhead Squats
3 Snatch drops (Snatch balance with not dip/drive)
– rest 60-90s between sets
(1 round w/ empty bar together + 2 rounds on your own)
WOD A
Every 2:30 x 6 sets:
Snatch pull, Hang snatch, Snatch
– Build from light-moderate to approximately 70-75%
*Snatch pull, hang snatch, snatch*
You may drop and re-set between the hang snatch and snatch
WOD B
Every 90s x 4 sets:
1 Snatch (power or squat) @ 70-75% of 1RM (or where you finished WOD A, or slightly heavier than singles from 2 weeks ago.)
—
Goal is to hit every lift with great mechanics and keep reps crisp
The emphasis is speed, not loading, every lift should look identical.
No misses today, if a lift gets slow or sloppy reduce the weight.
*Snatch x 1*
WOD C
EMOM x 15: (5 rounds each)
5 Snatch grip deadlifts @3,1,1,1 (Moderate-Heavy loading)
5 Behind the neck snatch grip push press (Heavy but smooth)
5 Seated tall box jumps
—
Group with 2-3 other similar strength athletes and start on different stations
*Snatch deadlift x 5*
*BTN Snatch Grip Push Press x 5*
*Seated Tall Box Jump x 5*
by 604athleticsrebuild | Jul 17, 2026 | WOD
WARM UP – MOBILITY
Easy 400m run
Dynamic joint rotations and stretches (hips, squat openers, thoracic, and overhead)
Tech/Warm-Up: Wall Balls & Single Dumbbell Hang Clean to Overhead
WOD A
*Popeye’s Revenge*
Complete for time:
Run 400 meters
50 Wallballs (20/14 – 10/9ft)
10 Single dumbbell hang clean to overhead (50/35)
Run 400 meters
40 Wallballs
20 Single dumbbell hang clean to overhead
Run 400 meters
30 Wallballs
30 Single dumbbell hang clean to overhead
Run 400 meters
20 Wallballs
40 Single dumbbell hang clean to overhead
Run 400 meters
10 Wallballs
50 Single dumbbell hang clean to overhead
Note:
Split the dumbbell hang clean to overhead evenly between left and right hands, in any manner (e.g., 5 per arm up to 25 per arm).
(Last completed: June 21st, 2025)
COOL DOWN
Easy 4–5 minute aerobic cool down
Roll out, stretch, mobilize
And/or work on a weakness
by 604athleticsrebuild | Jul 16, 2026 | WOD
WARM UP – MOBILITY
Skipping + Dynamic upper body warm-up / activations
Stretch out: Pecs and Lats
Review: Bench press + Strict pull-ups
WOD A
*Lynne (Strict)*
5 min to warm-up then;
Every 4 min x 5 sets, complete for total reps:
Max reps UB Bench press (Rx: BW / 3/4 BW – scale so that 8-10+ reps attainable)
+ Max reps UB Strict pull-ups (use bands or ring rows so that 6-8+ reps are attainable)
—
Rest as needed between movements, but both sets must be completed in the 4 min window.
Either grip is allowed on the pull-ups
Partner up with someone using the same or similar weights and stagger start by 2 mins.
WOD B
*Doubleunder Burpee Burner*
Complete for time:
50, 40, 30, 20, 10 – Doubleunders
10 Burpees after each set
—
(This was a WOD at the Canadian Regionals in 2011)
Scale DU’s to 2x Single unders or cut reps in half as needed.
(10 min time CAP)
ACCESSORY
2-3 rounds: rest as needed
12-15 Dumbbell pullovers (single dumbbell, with upper back across a bench)
12-15 Double DB Hammer curls
30-40 Russian twists
