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 6th, 2026 (Burpee Day 100)

Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20 bottom of squat hold – :10s of PVC OHS 
  • Pigeon Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Squat Snatches (ascending weights)
  • 5 Slow Knee Raises 

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Workout: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 21 Double Unders 
  • 7 Toes to Bar 
  • 3 Hang Squat Snatches (105/65) 

*Pick up where you leave off after rest period 

*Rx+: (115/75) / *CRx: (135/85) 

*One score: total # of rounds + reps accumulated

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Cardio Option: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 21 Double Unders 
  • 7 Toes to Bar 
  • 5 Atomic Sit Ups (25/15) 

*Pick up where you leave off after rest period 

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Core: 4 Rounds 

  • 30 Mountain Climbers
  • :30s Side Plank (Per Side)
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