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: Friday, April 3rd, 2026 (Burpee Day 67)

Group Dynamic Warmup:

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

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Strength-Endurance: Every 2:30 Min x 4 Rounds 

  • 200 Meter Run 
  • 4 Front Squats 

*Rx: (155/105) / Rx+: (185/115) / *CRx: (205/125) 

*Barbell can be taken from the floor or rack 

*One weight for all 4 Rounds 

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Workout: For Time 

4 Rounds 

  • 300 Meter Run 
  • 25ft Burpee Broad Jumps 
  • 15 Toes to Bar 
  • 25ft Burpee Broad Jumps 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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