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, March 11th, 2026 (Burpee Day 44)

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Pigeon Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 3 Hang Squat Cleans (ascending weights) 
  • 3 QUALITY Wall Balls (at workout weight) 

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Workout: Every 5 Min x 4 Rounds (2 Min Rest b/w RD 2 and 3)

Rounds 1 and 4: 

  • 300 Meter Run 
  • 7 Hang Squat Cleans (155/105) 

-in remaining time complete:

  • Max Wall Balls (20/14) 

Rounds 2 and 3: 

  • 300 Meter Run 
  • 7 Hang Squat Cleans (155/105) 

-in remaining time complete:

  • Max Box Jump Overs (24”/20”)

*CRX: 5 Hang Squat Cleans (185/115) 

*Two Scores:

  • Total # of max WBs completed
  • Total # of max BJOs completed

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Cardio Option: Every 5 Min x 4 Rounds (2 Min Rest b/w RD 2 and 3)

Rounds 1 and 4: 

  • 300 Meter Run 
  • 12 Atomic Sit Ups (25/15) 

-in remaining time complete:

  • Max Wall Balls (20/14) 

Rounds 2 and 3: 

  • 300 Meter Run 
  • 12 Atomic Sit Ups (25/15) 

-in remaining time complete:

  • Max Box Jump Overs (24”/20”)

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)
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