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: Saturday, April 1st, 2023 (Burpee Day 62)

Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Min cap) 

  • (9/7) Calorie Row OR Bike 
  • 5 Front Squats (ascending weights) 
  • :15s Hollow Hold 

*Front Squats are from the floor 

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Workout: Every 3:30 Minutes x 6 Rounds 

  • (15/12) Calorie Row OR (12/9) Calorie Bike 
  • 9 Front Squats (115/85) 

-In remaining time complete:

  • Odd Rounds: Max Toes to Bar 
  • Even Rounds: Max Ab-Mat Sit Ups 

*CRX: 9 Front Squats (155/105) 

*Two Scores:

  • One for all 3 rounds of TTB added together
  • One for all 3 rounds of ABSU added together 

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Cardio Option: Every 3:30 Minutes x 6 Rounds 

  • (15/12) Calorie Row OR (12/9) Calorie Bike 
  • 18 DB/KB Goblet Squats (24K/16K) 

-In remaining time complete:

  • Odd Rounds: Max Toes to Bar 
  • Even Rounds: Max Ab-Mat Sit Ups 

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Accessory Work: Bench Press 

  • Establish a heavy single 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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