WOD: Thursday, September 13th, 2018

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 22nd, 2024 (Burpee Day 84)

Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Min Per side 

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Strength: Back Squat (17 Minutes)

  • Establish a new 1 Rep Max 

*Retest Week! Be aggressive and go for the PR!

——————————————————————————————————–

Workout: For Time 

  • Buy In: 400 Meter Run 

-Then-

21 – 15 – 9 

  • Front Squats (95/65) 
  • Burpees to a plate (45) 

-Then-

  • Buy Out: 400 Meter Run 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy In: 400 Meter Run 

-Then-

21 – 15 – 9 

  • DB/KB Goblet Squat (50/35)(24K/16K)
  • Burpees to a plate (45) 

-Then-

  • Buy Out: 400 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

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