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
by 604athleticsrebuild | Jul 15, 2026 | WOD
WARM UP – MOBILITY
Bid dynamic warm-up + lower body stretches and core / posterior chain activations
Review + Warm-up: Deadlift
WOD A
25 mins to build and establish a heavy single or new 1RM Deadlift
Build by feel or follow a rep scheme similar to this:
8-10 @ 30-40%
6-8 @ 50%
4-5 @ 60%
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90-95
1 @ 95-100%
1 @ 100%+
*Deadlift x 1*
WOD B
In remaining class time, complete 3 rounds: rest 30-60 between movements as needed
12/leg x Front foot elevated split squat* (Load single DB or KB in opposite hand)
10/arm x Bench supported bent over rows (DB or KB)
45-60s x FLR on rings (hollow body shoulder blades protracted)
—
*Same as last week, just 2 more reps/leg
ACCESSORY
2-3 rounds: rest as needed
6-8 x GH Raises
8-10 x Half kneeling Pallof press (band or cable)
15-20 x “Y” Banded face pulls
by 604athleticsrebuild | Jul 14, 2026 | WOD
WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint rotations + stretches
Review: Row / Ski / Bike and warm-up w/ 45-60 each
WOD A
*Airtime*
Complete 2 rounds for total cals:
5 mins AMRAP / 1 min rest x 6 sets (35 mins)
1) Run 500m + AMRAP Ski Cals
2) Run 500m + AMRAP Row Cals
3) Run 500m + AMRAP Bike Cals (1 Rd Echo / 1 Rd C2)
—
Start on any station and rotate in order for 2 rounds
Score is total combined Cals completed after the runs
ACCESSORY
2-3 rounds for quality:
150m Farmers walk (AHAP / Unbroken)
20-30 Weighted sit-ups
by 604athleticsrebuild | Jul 13, 2026 | WOD
WARM UP – MOBILITY
Dynamic hip and shoulder rotations / activations / stretches
Light plate delt raises, cuban rotations, trap 3 raises
Tech/warm-up, dowel or empty barbell: Power snatch, Overhead squat, Drop snatch
WOD A
Every 2:30 x 5 sets:
3 Drop snatch* + 3 Pause overhead squats (2-3s hold in the bottom)
– Build from light to moderate weight, focus more on speed under the bar, footwork, and perfecting your receiving position over heavy weights.
*Drop snatch: Like a snatch balance, but with no dip and drive. Stand tall (flat footed or on toes), then drop fast and punch under the bar.
*3 Drop snatch + 3 Pause overhead squats*
WOD B
*Avalanche*
Complete for time:
30 Power Snatch (115/85)
30 Overhead squats (115/85)
30 Burpees over the bar
—
Weight should be “moderate” to allow and encourage some sets of touch and go snatch, and sets or 8-10+ overhead squats.
Scale/Sub OHS to front squats as needed to keep good squat form and depth.
ACCESSORY
2-3 rounds:
8-10/side Trap 3 raise
8-10/side Powell raise
15-20 Banded face pulls
– and/or –
Crossover Symmetry: Iron Scap or Recovery
by 604athleticsrebuild | Jul 12, 2026 | WOD
WARM UP – MOBILITY
500m run + Dynamic joint warm-up and stretch (hips, hamstrings, calves, lats)
Hollow, Arch, Beatswing, Tech: Jumping & Kipping pull-ups
Warm-up: KB swing + Box jump and prepare for WOD A
WOD A
*Jennifer*
Complete as many rounds and reps as possible in 26 minutes of:
10 Pull-ups
15 Kettlebell swings (24/16kg)
20 Box jumps (24/20″ – step down)
—
Scale pull-ups to jumping pull-ups or ring rows
WOD B
In remaining class time: Coach led cool down + mobility / stretch
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD hip extensions (BW or weighted if possible)
12-15 Reverse flys (Bent over w/ light plates, DBs, or cables on functional trainer)
12-15 Ab-wheel rollouts
