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, April 29th, 2026 (Burpee Day 93)

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Ski/Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • 1 Wall Walk 

*Barbell comes from the ground 

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Workout: AMRAP x 18 Minutes 

  • 200 Meter Run 
  • 6 Shoulder to Overhead (135/85) 
  • (18/12) Calorie Row/Ski OR (12/9) Cal Bike 
  • 3 Wall Walks 

*CRx: 6 S2OH (165/105) 

*One score: total rounds completed + partial reps 

*Wall Walk Scaling Options: 

  • Scale reps OR distance 
  • Plyo box wall walks (6 Reps per round) 
  • High Plank Step Ups to a 45 (12 Reps per round) 

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Cardio Option: AMRAP x 18 Minutes 

  • 200 Meter Run 
  • 6 DB Shoulder to Overhead (50×2/35×2) 
  • (18/12) Calorie Row/Ski OR (12/9) Cal Bike 
  • 3 Wall Walks 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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