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: Friday, March 20th, 2026 (Burpee Day 53)

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps
  • Rig Assisted Pec Stretch – 1 Min per side 

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Strength: Bench Press (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

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Workout: For Time 

  • 10 Burpees to a target (pull up bar) 
  • 10 Box Jump Overs (24”/20”) 
  • 300 Meter Run 

-Then-

  • 20 Burpees to a target (pull up bar) 
  • 20 Box Jump Overs (24”/20”) 
  • 300 Meter Run 

-Then-

  • 30 Burpees to a target (pull up bar) 
  • 30 Box Jump Overs (24”/20”) 
  • 300 Meter Run 

*Burpees to a target standard:

  • Chest and thighs on the floor
  • Two-hand touch to the pull up bar 
  • Both feet leave the floor 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions 
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