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: Wednesday, April 22nd, 2026 (Burpee Day 86)

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge – :10s Hip Thrust Tabata – 2 Minutes 
  • Seated Hamstring Stretch – 1 Min per side  

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

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Workout: Every 4:30 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

  • 200 Meter Run 
  • 15 V-Ups 

-in remaining time complete:

  • Max Deadlifts (205/135) 

Even Rounds (2 and 4): 

  • 200 Meter Run 
  • 15 V-Ups 

-in remaining time complete:

  • Max Wall Balls (20/14) 

*Two Scores:

  • Total # of Deadlifts accumulated 
  • Total # of Wall Balls accumulated 

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Cardio Option: Every 4:30 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

  • 200 Meter Run 
  • 15 V-Ups 

-in remaining time complete:

  • Max Rage Balls (20/15) 

Even Rounds (2 and 4): 

  • 200 Meter Run 
  • 15 V-Ups 

-in remaining time complete:

  • Max Wall Balls (20/14) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks
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