WOD: Tuesday, September 18th, 2018

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Warm-up: Group Dynamic

  • Group Jog- 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Deadlifts (ascending weights)
  • :10s Active Hang from pull up bar

 

Workout: 3 Cycles (2 Rounds per cycle)

Cycle 1: 2 Rounds 

  • 48 Double Unders
  • 16 Pull Ups
  • 8 Deadlifts (225/155)

Cycle 2: 2 Rounds

  • 36 Double Unders
  • 12 Pull Ups
  • 6 Deadlifts (275/185)

Cycle 3: 2 Rounds

  • 24 Double Unders
  • 8 Pull ups
  • 4 Deadlifts (315/205)

 

Endurance: Assault Bike Tabata x2

  • :20s on, :10s off x 8 sets

*Rest as needed and then repeat

 

Core: 4 Rounds

  • 30 Flutter Kicks
  • :30s Hollow Hold

Today's WOD

WOD: Sunday, March 29th, 2026 (Burpee Day 62)

Group Dynamic Warmup:

  • Plank – Shoulder Tap tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————-

Pre-Game: 3 Rounds (10 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Hang Power Snatches (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

——————————————————————————————————–

Workout: 3 intervals (5 Minutes ON / 2 Min OFF) 

Intv1: 1 Round 

  • 18 Box Jump Overs (24”/20”) 
  • 12 Hang Power Snatches (105/65) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 9 Box Jump Overs (24”/20”) 
  • 6 Hang Power Snatches (105/65) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 6 Box Jump Overs (24”/20”) 
  • 4 Hang Power Snatches (105/65) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Total Scores:

  • Calories completed for each interval 

——————————————————————————————————–

Cardio Option: 3 intervals (5 Minutes ON / 2 Min OFF) 

Intv1: 1 Round 

  • 18 Box Jump Overs (24”/20”) 
  • 12 Alt DB Hang Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 9 Box Jump Overs (24”/20”) 
  • 6 Alt DB Hang Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 6 Box Jump Overs (24”/20”) 
  • 4 Alt DB Hang Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold 
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