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, April 7th, 2026 (Burpee Day 71)

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Front Squats (ascending weights) 
  • :15s Hollow Hold 

*Front Squats come from the ground 

——————————————————————————————————–

Workout: AMRAP x 20 Minutes 

Complete 2 Rounds of:

  • 250 Meter Row/Ski OR 600 M Bike 
  • 15 Ab-Mat Sit Ups 
  • 5 Front Squats (155/105) 

-THEN-

Complete 2 Rounds of: 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 15 Ab-Mat Sit Ups 
  • 15 Wall Balls (20/14) 

*Once 4 rounds are complete return back to the top 

*CRx: 5 Front Squats (185/115) 

*One score: total # of rounds completed + partial reps

  • 250 M Row/ski OR 600 M Bike = 2 Reps 

——————————————————————————————————–

Cardio Option: AMRAP x 20 Minutes 

Complete 2 Rounds of:

  • 250 Meter Row/Ski OR 600 M Bike 
  • 15 Ab-Mat Sit Ups 
  • 15 DB/KB Goblet Squats (50/35)(24K/16K) 

-THEN-

Complete 2 Rounds of: 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 15 Ab-Mat Sit Ups 
  • 15 Wall Balls (20/14) 

*Once 4 rounds are complete return back to the top 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 Flutter Kicks
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