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: Monday, April 13th, 2026 (Burpee Day 77)

Group Dynamic Warmup:

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

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Strength-Endurance: EMOM x 10 Minutes 

  • Min 1: (12/8) Cal Row/Ski OR (9/6) Cal Bike
  • Min 2: 3 Squat Cleans 

*Rx: (135/95) / Rx+: (185/115) / CRx: (205/125) 

*One weight for all 5 Rounds 

*:50s Cap on the calories (adjust if needed) 

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Workout: For Time 

3 Rounds

  • 25 Wall Balls (20/14) 
  • 10 Alt DB Hang Clean and Jerks (50/35) 

-THEN-

  • 800 Meter Med-Ball Run (20/14) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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