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: Thursday, May 7th, 2026 (Burpee Day 101)

Group Dynamic Warmup:

  • 2 Minutes of movement
  • :20s of lateral hops, air squats, squat hold  
  • Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 min Cap) 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 3 Power Cleans (ascending weights) 

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Workout: For Time 

3 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike  
  • 10 Alt DB Suitcase Lunges (50/35) 
  • 5 Power Cleans (155/105) 

-THEN-

  • 500 Meter Run 

-THEN-

3 Rounds 

  • 5 Power Cleans (155/105)
  • 10 Alt DB Suitcase Lunges (50/35)
  • 250 Meter Row/Ski OR 600 M Bike 

*CRx: 5 PC (185/125) 

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Cardio Option: For Time 

3 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike  
  • 10 Alt DB Suitcase Lunges (50/35) 
  • 10 Rage Balls (20/15) 

-THEN-

  • 500 Meter Run 

-THEN-

3 Rounds 

  • 10 Rage Balls (20/15)
  • 10 Alt DB Suitcase Lunges (50/35)
  • 250 Meter Row/Ski OR 600 M Bike 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses
  • 10 Banded Rotations
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