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: Sunday, February 22nd, 2026 (Burpee Day 27)

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 
  • PVC Lat/Shoulder Stretch – :30s per side x3  

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Power Snatches (ascending weights) 
  • 10 Double Unders (20 singles) 

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Workout: AMRAP x 15 Minutes 

  • Buy in: 1000 M Row/Ski OR 2400 M Bike 

-then in remaining time AMRAP of:

  • 5 Power Snatches (115/75) 
  • 15 Med-Ball Push Press (20/14) 
  • 30 Double Unders 

*CRx: 5 PS (135/85) 

*One Score: rounds + reps completed in remaining time 

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Cardio Option: AMRAP x 15 Minutes 

  • Buy in: 1000 M Row/Ski OR 2400 M Bike 

-then in remaining time AMRAP of:

  • 10 American KB Swings (24K/16K) 
  • 15 Med-Ball Push Press (20/14) 
  • 30 Double Unders 

*One Score: rounds + reps completed in remaining time 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold 
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