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: Wednesday, May 13th, 2026 (Burpee Day 107)

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 min 
  • :20s Glute Bridge hold – :10s of hip thrusts
  • Seated Hamstring Stretch – 1 Min per side  

———————————————————————————————————

Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 5 Deadlifts (ascending weights) 
  • 5 Slow Knee Raises 

——————————————————————————————————–

Workout: For Time 

11 – 9 – 7 

  • Burpee Box Jumps (24”/20”) 
  • Toes to Bar 
  • Deadlifts (205/135) 

-THEN- 

  • 1000 M Row/Ski OR 2400 M Bike 

-THEN- 

3 Rounds 

  • 9 Burpee Box Jumps (24”/20”) 
  • 9 Toes to Bar 
  • 9 Deadlifts (205/135) 

——————————————————————————————————–

Cardio Option: For Time 

11 – 9 – 7 

  • Burpee Box Jumps (24”/20”) 
  • Toes to Bar 
  • Rage Balls (20/15) 

-THEN- 

  • 1000 M Row/Ski OR 2400 M Bike 

-THEN- 

3 Rounds 

  • 9 Burpee Box Jumps (24”/20”) 
  • 9 Toes to Bar 
  • 9 Rage Balls (20/15) 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses
  • 10 Banded Rotations
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