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 22nd, 2026 (Burpee Day 86)

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge – :10s Hip Thrust Tabata – 2 Minutes 
  • Seated Hamstring Stretch – 1 Min per side  

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

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Workout: Every 4:30 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

  • 200 Meter Run 
  • 15 V-Ups 

-in remaining time complete:

  • Max Deadlifts (205/135) 

Even Rounds (2 and 4): 

  • 200 Meter Run 
  • 15 V-Ups 

-in remaining time complete:

  • Max Wall Balls (20/14) 

*Two Scores:

  • Total # of Deadlifts accumulated 
  • Total # of Wall Balls accumulated 

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Cardio Option: Every 4:30 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

  • 200 Meter Run 
  • 15 V-Ups 

-in remaining time complete:

  • Max Rage Balls (20/15) 

Even Rounds (2 and 4): 

  • 200 Meter Run 
  • 15 V-Ups 

-in remaining time complete:

  • Max Wall Balls (20/14) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks
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