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, March 4th, 2026 (Burpee Day 37)

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Front Squats (ascending weights) 
  • 15 Double Unders (30 Singles) 

*Front squats are coming from the ground 

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Workout: AMRAP x 20 Minutes 

  • 5 Front Squats (155/105) 
  • 10 Alt Bodyweight Box Step Ups (24”/20”)
  • 30 Double Unders 

*Every 4 Minutes (including 0:00) complete:

  • 200 Meter Run 

*CRx: 5 Front Squats (185/115) 

*Workout starts on a 200 Meter Run 

*One Score: total # of rounds + reps completed in 20 minutes 

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Cardio Option: AMRAP x 20 Minutes 

  • 10 DB/KB Goblet Squats (50/35)(24K/16K)
  • 10 Alt Bodyweight Box Step Ups (24”/20”)
  • 30 Double Unders 

*Every 4 Minutes (including 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

  • 10 Banded Pallof Presses
  • 10 Banded Rotations 
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