WOD: Thursday, September 13th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • High Knees – 1 Lap
  • Butt Kicks – 1 Lap
  • Frankenstein Kicks – 1 Lap
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Back Rack Lunges (ascending weights) *each leg
  • 5 KB Goblet Squats (16k/12k)

 

Workout: 3 Rounds

  • 30 Alternating Back Rack Lunges (95/65)
  • 30 Bar Over Burpees
  • 30 Wall Balls (20/14)

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • 30 Muffin Toppers (35/25)

Today's WOD

WOD: Wednesday, March 4th, 2026 (Burpee Day 37)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold
  • Pigeon Stretch – 1 Min per side   

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Front Squats (ascending weights) 
  • 15 Double Unders (30 Singles) 

*Front squats are coming from the ground 

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Workout: AMRAP x 20 Minutes 

  • 5 Front Squats (155/105) 
  • 10 Alt Bodyweight Box Step Ups (24”/20”)
  • 30 Double Unders 

*Every 4 Minutes (including 0:00) complete:

  • 200 Meter Run 

*CRx: 5 Front Squats (185/115) 

*Workout starts on a 200 Meter Run 

*One Score: total # of rounds + reps completed in 20 minutes 

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Cardio Option: AMRAP x 20 Minutes 

  • 10 DB/KB Goblet Squats (50/35)(24K/16K)
  • 10 Alt Bodyweight Box Step Ups (24”/20”)
  • 30 Double Unders 

*Every 4 Minutes (including 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

  • 10 Banded Pallof Presses
  • 10 Banded Rotations 
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