WOD: Sunday, September 16th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • Alternate between :15s of high knees and butt kicks
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 5 American KB Swings (ascending weights)
  • :20s Plank on Hands

 

Workout: For Time

  • Buy In: 1,000 meter Row OR Calorie Bike/Runner (60/50)

-THEN-

4 Rounds

  • 300 Meter Run
  • 20 Ab-Mat sit ups
  • 10 American KB Swings (24k/16k)

-THEN-

  • Buy Out: 1,000 meter Row OR Calorie Bike/Runner (60/50)

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations

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 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold 
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