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: Sunday, March 29th, 2026 (Burpee Day 62)

Group Dynamic Warmup:

  • Plank – Shoulder Tap tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Hang Power Snatches (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

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Workout: 3 intervals (5 Minutes ON / 2 Min OFF) 

Intv1: 1 Round 

  • 18 Box Jump Overs (24”/20”) 
  • 12 Hang Power Snatches (105/65) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 9 Box Jump Overs (24”/20”) 
  • 6 Hang Power Snatches (105/65) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 6 Box Jump Overs (24”/20”) 
  • 4 Hang Power Snatches (105/65) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Total Scores:

  • Calories completed for each interval 

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Cardio Option: 3 intervals (5 Minutes ON / 2 Min OFF) 

Intv1: 1 Round 

  • 18 Box Jump Overs (24”/20”) 
  • 12 Alt DB Hang Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 9 Box Jump Overs (24”/20”) 
  • 6 Alt DB Hang Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 6 Box Jump Overs (24”/20”) 
  • 4 Alt DB Hang Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold 
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