WOD: Monday, September 17th, 2018

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: Friday, June 2nd, 2023 (Burpee Day 124)

Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes
  • :20s bottom of squat hold – :10s of plate squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Overhead Squats (ascending weights) 
  • 5 Jump Squats 

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Workout: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 

-In remaining time complete max reps of: 

  • Rounds 1 & 4: Wall Balls (20/14) 
  • Rounds 2 & 5: Overhead Squats (105/75) 
  • Rounds 3 & 6: Box Jump Overs (24”/20”) 

*Rest 2 Minutes between round 3 and 4 

*3 total scores:

  • One for both rounds of wall balls
  • One for both rounds of Overhead Squats 
  • One for both rounds of BJO 

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Cardio Option: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 

-In remaining time complete max reps of: 

  • Rounds 1 & 4: Wall Balls (20/14) 
  • Rounds 2 & 5: Calorie Row 
  • Rounds 3 & 6: Box Jump Overs (24”/20”) 

*Rest 2 Minutes between round 3 and 4 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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