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: Thursday, April 23rd, 2026 (Burpee Day 87)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees
  • Banded Lat/Samson Stretch – 1 Min per side  

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 3 Hang Power Snatches (ascending weights) 
  • 5 Box Jumps (at workout height) 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Run 

-THEN-

  • 18 Hang Power Snatches (105/75) 
  • 36 Alt Box Step Ups (24”/20”) 

-into-

  • 15 Hang Power Snatches (105/75) 
  • 30 Box Jumps (24”/20”) 

-into-

  • 12 Hang Power Snatches (105/75) 
  • 24 Box Jump Overs (24”/20”) 

-THEN-

  • 500 Meter Run 

*Barbell should be done in sets of 4-6 Reps at least 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-THEN-

  • 36 DB Hang Snatches (50/35) *half per side
  • 36 Alt Box Step Ups (24”/20”) 

-into-

  • 30 DB Hang Snatches (50/35) *half per side
  • 30 Box Jumps (24”/20”) 

-into-

  • 24 DB Hang Snatches (50/35) *half per side
  • 24 Box Jump Overs (24”/20”) 

-THEN-

  • 500 Meter Run 

*DB does not have to be alternating, just half per side

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 DB Side Bends (50/35)
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