WOD: Friday, September 14th, 2018

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata- 2 Minutes
  • Frog Stretch – 1:30 Hold

 

Strength: Pause Front Squat (12-15 Minutes)

  • Build to a one rep max pause front squat

*Hold the bottom position for 3 seconds

 

Workout: AMRAP x 18 Minutes

  • 36 Double Unders
  • 12 Shoulder To Overhead (85/60)
  • 3 Rope Climbs

*Rope Climb Modification = 2:1 Rope Ascents (6 reps)

 

Cardio Option: AMRAP x 18 Minutes

  • 300 Meter Run
  • 15 GHD Sit ups
  • 30 Double Unders
  • 15 Jump Squats

 

Core: 5 Rounds

  • 15 GHD Sit-Ups
  • 15 GHD Back Extensions

Today's WOD

WOD: Sunday, May 3rd, 2026 (Burpee Day 97)

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Seated Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP x 20 Minutes 

  • 5 Strict Handstand Push Ups 
  • 7 Sumo Deadlift High Pulls (115/75) 
  • (11/7) Calorie Row/Ski OR (9/5) Calorie Bike 

*Every 5 Minutes (INCLUDING 0:00) complete:

  • 200 Meter Run 

*One score: total # of rounds + reps completed in 20 Mins 

*Handstand Push Up Scaling Options: 

  • Scale Reps or Distance with ab-mats (NO KIPPING)
  • Plyo Box HSPU (same reps as Rx) 
  • Hand Release Push Ups (10 Reps per round) 

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Cardio Option: AMRAP x 20 Minutes 

  • 5 Strict Handstand Push Ups 
  • 11 Rage Balls (20/15) 
  • (11/7) Calorie Row/Ski OR (9/5) Calorie Bike 

*Every 5 Minutes (INCLUDING 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 10 KB/DB Pull Throughs
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