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: Tuesday, March 3rd, 2026 (Burpee Day 36)

Group Dynamic Warmup:

  • Banded Lat Pull Downs- 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Hamstring Stretch – 1 Min per side   

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Power Cleans (ascending weights) 
  • :10s Chin over bar hold 

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Workout: 3 intervals (6 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 18 Chest to Bar Pull Ups 
  • 12 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 9 Chest to Bar Pull Ups 
  • 6 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds

  • 6 Chest to Bar Pull Ups 
  • 4 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*CRx: (155/105) (Same Reps as Rx)

*3 Total Scores:

  • Calories completed for each interval 

*Chest to Bar Scaling Options:

  • Scale reps 
  • Scale to regular Kipping pull ups (same reps as Rx)
  • Banded chest to bar pull ups 

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Cardio Option: 3 intervals (6 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 18 Chest to Bar Pull Ups 
  • 24 Russian KB Swings (24K/16K) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 9 Chest to Bar Pull Ups 
  • 12 Russian KB Swings (24K/16K)

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds

  • 6 Chest to Bar Pull Ups 
  • 8 Russian KB Swings (24K/16K) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Total Scores:

  • Calories completed for each interval

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s 6-inch hold  
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