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 17th, 2026 (Burpee Day 81)

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength-Endurance: EMOM x 10 Minutes 

  • Min1: (12/8) Cal Row/Ski OR (9/6) Cal Bike
  • Min 2: 3 Shoulder to Overhead 

*Rx: (135/85) *Rx+: (155/105) *CRx: (185/115) 

*Barbell can come from the floor or from the rack 

*:50s Time cap on calories (adjust if needed) 

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Workout: For Time 

2 Rounds 

  • 24 Ab-Mat Sit Ups 
  • 24 Med-Ball Push Press (20/14) 

-THEN-

  • 500 Meter Run 

-into-

2 Rounds 

  • 16 Ab-Mat Sit ups 
  • 16 Med-Ball Push Press (20/14) 

-THEN-

  • 500 Meter Run 

-into-

2 Rounds 

  • 8 Ab-Mat Sit Ups 
  • 8 Med-Ball Push Press (20/14) 

*CRx: Handstand Push Ups (2×12, 2×8, 2×4 Reps) 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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