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: Wednesday, April 29th, 2026 (Burpee Day 93)

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Ski/Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • 1 Wall Walk 

*Barbell comes from the ground 

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Workout: AMRAP x 18 Minutes 

  • 200 Meter Run 
  • 6 Shoulder to Overhead (135/85) 
  • (18/12) Calorie Row/Ski OR (12/9) Cal Bike 
  • 3 Wall Walks 

*CRx: 6 S2OH (165/105) 

*One score: total rounds completed + partial reps 

*Wall Walk Scaling Options: 

  • Scale reps OR distance 
  • Plyo box wall walks (6 Reps per round) 
  • High Plank Step Ups to a 45 (12 Reps per round) 

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Cardio Option: AMRAP x 18 Minutes 

  • 200 Meter Run 
  • 6 DB Shoulder to Overhead (50×2/35×2) 
  • (18/12) Calorie Row/Ski OR (12/9) Cal Bike 
  • 3 Wall Walks 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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