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: Tuesday, May 26th, 2026 (Burpee Day 120)

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Min per side    

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Pre-Game: 3 Rounds (10 min cap) 

  • (9/7) Calorie Row/Ski/Bike 
  • 3 Power Snatches (ascending weights) 
  • :15s Hollow Hold 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Ski/Bike 

-Every 3 Minutes (not including 0:00) complete:

  • 12 Ab-Mat Sit Ups 
  • 6 Power Snatches (115/75) 

*One score: total cals completed in 18 minutes

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Ski/Bike 

-Every 3 Minutes (not including 0:00) complete:

  • 12 Ab-Mat Sit Ups 
  • 12 Alt DB Snatches (50/35) 

*One score: total cals completed in 18 minutes

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Plate Twists (25/15) 
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