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, February 22nd, 2026 (Burpee Day 27)

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 
  • PVC Lat/Shoulder Stretch – :30s per side x3  

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Power Snatches (ascending weights) 
  • 10 Double Unders (20 singles) 

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Workout: AMRAP x 15 Minutes 

  • Buy in: 1000 M Row/Ski OR 2400 M Bike 

-then in remaining time AMRAP of:

  • 5 Power Snatches (115/75) 
  • 15 Med-Ball Push Press (20/14) 
  • 30 Double Unders 

*CRx: 5 PS (135/85) 

*One Score: rounds + reps completed in remaining time 

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Cardio Option: AMRAP x 15 Minutes 

  • Buy in: 1000 M Row/Ski OR 2400 M Bike 

-then in remaining time AMRAP of:

  • 10 American KB Swings (24K/16K) 
  • 15 Med-Ball Push Press (20/14) 
  • 30 Double Unders 

*One Score: rounds + reps completed in remaining time 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold 
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