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: Tuesday, June 2nd, 2026 (Burpee Day 127)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, up-downs, plank on hands
  • Banded Shoulder stretch – 1 min per side  

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Pre-Game: 4 Rounds (12 min cap) 

  • Run to the end of the driveway 
  • 3 Shoulder to Overhead (ascending weights) 
  • :15s Hollow Hold 

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Workout: AMRAP x 20 Minutes 

  • 18 Ab-Mat Sit Ups 
  • 12 Wall Balls (20/14) 
  • 6 Shoulder to Overhead (135/95) 

*Every 5 Minutes (including 0:00) complete:

  • 300 Meter Run 

*Rx+: 6 S2OH (155/105) / *CRx: 3 S2OH (185/125) 

*One Score: total rounds + reps completed in 20 min 

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Cardio Option: AMRAP x 20 Minutes 

  • 18 Ab-Mat Sit Ups 
  • 12 Wall Balls (20/14) 
  • 6 DB Shoulder to Overhead (50×2/35×2) 

*Every 5 Minutes (including 0:00) complete:

  • 300 Meter Run 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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