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: Thursday, April 9th, 2026 (Burpee Day 73)

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps
  • Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————-

Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 5 Hang Power Cleans (ascending weights) 
  • :10s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 21 Hang Power Cleans (135/95) 
  • 15 Toes to Bar 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 15 Hang Power Cleans (135/95) 
  • 15 Toes to Bar 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 9 Hang Power Cleans (135/95) 
  • 15 Toes to Bar 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 42 Russian KB Swings (24K/16K)
  • 15 Toes to Bar 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 30 Russian KB Swings (24K/16K)
  • 15 Toes to Bar 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 18 Russian KB Swings (24K/16K)
  • 15 Toes to Bar 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses
  • 10 Banded Rotations 
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