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: Thursday, May 14th, 2026 (Burpee Day 108)

Group Dynamic Warmup:

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of MB Squats
  • Pigeon Stretch – 1 Min per side  

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Power Cleans (ascending weights) 
  • 5 Quality Wall Balls (at workout weight) 

——————————————————————————————————–

Workout: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 24 Wall Balls (20/14) 
  • 12 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 12 Wall Balls (20/14) 
  • 6 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski

Intv3: 3 Rounds 

  • 8 Wall Balls (20/14)
  • 4 Power Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Total Scores: Calories completed for each intv

——————————————————————————————————–

Cardio Option: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 24 Wall Balls (20/14) 
  • 24 Russian KB Swings (24K/16K) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 12 Wall Balls (20/14) 
  • 12 Russian KB Swings (24K/16K)

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski

Intv3: 3 Rounds 

  • 8 Wall Balls (20/14)
  • 8 Russian KB Swings (24K/16K)

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks
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