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: Sunday, April 26th, 2026 (Burpee Day 90)

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Samson Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Power Snatches (ascending weights) 
  • :10s Hollow hold

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

Intv1: 1 Round 

  • 24 Ab-Mat Sit Ups
  • 12 Power Snatches (115/75)

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV2: 2 Rounds 

  • 12 Ab-Mat Sit Ups
  • 6 Power Snatches (115/75)

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV3: 3 Rounds

  • 8 Ab-Mat Sit Ups
  • 4 Power Snatches (115/75) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*CRx: PS (135/95) (Same Reps as Rx) 

*3 Total Scores: Cals completed for each intv

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

Intv1: 1 Round 

  • 24 Ab-Mat Sit Ups
  • 18 Alt DB Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV2: 2 Rounds 

  • 12 Ab-Mat Sit Ups
  • 9 Alt DB Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV3: 3 Rounds

  • 8 Ab-Mat Sit Ups
  • 6 Alt DB Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski


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Core: 4 Rounds 

  • 30 Flutter kicks 
  • :30s Hollow Hold
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