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, April 24th, 2026 (Burpee Day 88)

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s Per side x3

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Strength: Push Press (17 Minutes) 

  • Establish a heavy single 

*Bar comes from the rack 

*Focus on an aggressive leg drive 

*Push Jerks are not allowed 

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Workout: AMRAP x 15 Minutes 

  • (15/12) Cal Row/Ski OR (12/9) Cal Bike 
  • 15 Burpees to a plate (45)
  • 200 Meter Run 

*One score: total # of rounds + reps completed 

*200 Meter Run = 2 Reps 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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