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: Monday, April 6th, 2026 (Burpee Day 70)

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 Minutes x 4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 3 Snatches 

*Snatches can be squat OR power 

Rx: (105/65) / Rx+: (115/75) / CRx: (135/85) 

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Workout: For Time 

3 Rounds 

  • 12 Alt DB Snatches (50/35) 
  • Pull Ups (12 – 8 – 4) 
  • 24 Double Unders

-THEN-

  • 800 Meter Run 

-THEN-

3 Rounds 

  • 24 Double Unders 
  • Pull Ups (12 – 8 – 4) 
  • 12 Alt DB Snatches (50/35) 

*Rx+: Chest 2 Bar Pull Ups (same reps as Rx) 

*CRx: Bar/Ring MU (6-4-2 Reps) 

*ROUND FLOW: 

  • R1: 12 DBS – 12 PU – 24 DU 
  • R2: 12 DBS – 8 PU – 24 DU 
  • R3: 12 DBS – 4 PU – 24 DU 
  • 800 Meter Run
  • R4: 24 DU – 12 PU – 12 DBS
  • R5: 24 DU – 8 PU – 12 DBS
  • R6: 24 DU – 4 PU – 12 DBS 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
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