WOD: Monday, September 17th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Strength: Pause Back Squat (12-15 Minutes)

  • 4 sets x 4 Reps @65-70% of 1-Rep Max

*3 second pause at the bottom of each squat

 

Workout: AMRAP Repeat x2

AMRAP x 9 Minutes

  • 12/9 Calorie Row/Bike/Runner
  • 9 Front Squats (95/65)
  • 6 Burpee Box Jumps (24″/20″)

-Rest 2 Minutes-

AMRAP x 9 Minutes

  • 6 Burpee Box Jumps (24″/20″)
  • 9 Front Squats (95/65)
  • 12/9 Calorie Row/Bike/Runner

 

Core: 5 Rounds

  • 10 Knee Raises
  • :20s Knee Raise Hold

Today's WOD

WOD: Saturday, April 11th, 2026 (Burpee Day 75)

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Power Snatches (ascending weights) 
  • :10s Chin over bar hold 

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Workout: For Time 

1 Round 

  • 400 Meter Run 
  • 16 Hang Power Snatches (95/55) 
  • 8 Strict Pull Ups 

-THEN-

2 Rounds 

  • 200 Meter Run 
  • 8 Hang Power Snatches (105/65) 
  • 4 Strict Pull Ups 

-THEN-

4 Rounds 

  • 100 Meter Run (BACK STAIRS) 
  • 4 Hang Power Snatches (115/75) 
  • 2 Strict Pull Ups 

*Rx+: (105/65) / (115/75) / (135/85) (RX REP SCHEME)

*CRx: 12 Reps (115/75) / 6 Reps (135/85) / 3 Reps (155/95)

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Cardio Option: For Time 

1 Round 

  • 400 Meter Run 
  • 24 Alt DB Hang Snatches (50/35) 
  • 8 Strict Pull Ups 

-THEN-

2 Rounds 

  • 200 Meter Run 
  • 12 Alt DB Hang Snatches (50/35) 
  • 4 Strict Pull Ups 

-THEN-

4 Rounds 

  • 100 Meter Run (BACK STAIRS) 
  • 6 Alt DB Hang Snatches (50/35)  
  • 2 Strict Pull Ups 

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Accessory Work: Bench and Bicep Curls

4 Sets 

  • 5 Bench Press 
  • 10 Alternating DB Bicep Curls 

*You pick the weight on the bench and DB

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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