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: Saturday, May 2nd, 2026 (Burpee Day 96)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, burpees 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Power Snatches (ascending weights) 
  • 3 QUALITY Wall Balls (at workout weight) 

——————————————————————————————————–

Workout: For Time 

  • 400 Meter Run 

-THEN-

  • 63 Double Unders 
  • 45 Wall Balls (20/14) 
  • 9 Hang Power Snatches (105/65) 

-into-

  • 42 Double Unders 
  • 30 Wall Balls (20/14) 
  • 9 Hang Power Snatches (105/65) 

-into-

  • 21 Double Unders 
  • 15 Wall Balls (20/14) 
  • 9 Hang Power Snatches (105/65) 

-THEN-

  • 400 Meter Run 

*Rx+: HPS (115/75) (Same Reps as Rx)

*CRx: HPS (135/95) (Same Reps as Rx) 

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Run 

-THEN-

  • 63 Double Unders 
  • 45 Wall Balls (20/14) 
  • 18 American KB Swings (24K/16K) 

-into-

  • 42 Double Unders 
  • 30 Wall Balls (20/14) 
  • 18 American KB Swings (24K/16K) 

-into-

  • 21 Double Unders 
  • 15 Wall Balls (20/14) 
  • 18 American KB Swings (24K/16K) 

-THEN-

  • 400 Meter Run 

——————————————————————————————————–

Accessory Work: Bench Press + Tricep Extensions

4 Sets 

  • 5 Bench Press 
  • 10 DB Overhead Tricep Extensions (per side) 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings 
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