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, May 13th, 2026 (Burpee Day 107)

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 min 
  • :20s Glute Bridge hold – :10s of hip thrusts
  • Seated Hamstring Stretch – 1 Min per side  

———————————————————————————————————

Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 5 Deadlifts (ascending weights) 
  • 5 Slow Knee Raises 

——————————————————————————————————–

Workout: For Time 

11 – 9 – 7 

  • Burpee Box Jumps (24”/20”) 
  • Toes to Bar 
  • Deadlifts (205/135) 

-THEN- 

  • 1000 M Row/Ski OR 2400 M Bike 

-THEN- 

3 Rounds 

  • 9 Burpee Box Jumps (24”/20”) 
  • 9 Toes to Bar 
  • 9 Deadlifts (205/135) 

——————————————————————————————————–

Cardio Option: For Time 

11 – 9 – 7 

  • Burpee Box Jumps (24”/20”) 
  • Toes to Bar 
  • Rage Balls (20/15) 

-THEN- 

  • 1000 M Row/Ski OR 2400 M Bike 

-THEN- 

3 Rounds 

  • 9 Burpee Box Jumps (24”/20”) 
  • 9 Toes to Bar 
  • 9 Rage Balls (20/15) 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses
  • 10 Banded Rotations
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