WOD: Thursday, September 20th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of High knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Power Cleans (ascending weights)
  • :15s Handstand Hold OR Plank on hands

 

Workout: 4 Rounds

  • 300 Meter Run
  • 15 Power Cleans (105/75)
  • 12 Handstand Push ups
  • 9 Toes 2 Bar

CRX: 4 Rounds

  • 300 Meter Run
  • 15 Power Cleans (135/95)
  • 12 Strict Handstand Push ups
  • 9 Toes 2 Bar

*HSPU Modification: 2:1 Push ups (24 Reps)

 

Core: 4 Rounds

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

Today's WOD

WOD: Wednesday, April 8th, 2026 (Burpee Day 72)

Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes
  • :20s Plank on hands – :10s of Push ups
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

——————————————————————————————————–

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

INTV1: 

2 Rounds  

  • 9 Shoulder to Overhead (95/65)
  • 5 Burpee Box Jump Overs (24”/20”) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV2: 

2 Rounds 

  • 7 Shoulder to Overhead (115/85)
  • 5 Burpee Box Jump Overs (24”/20”) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV3: 

2 Rounds 

  • 5 Shoulder to Overhead (135/95)
  • 5 Burpee Box Jump Overs (24”/20”) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Total Scores: Calories completed for each interval 

*CRx: S2OH (115/85) / (135/95) / (155/105) (same reps as Rx)

——————————————————————————————————–

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

INTV1: 

2 Rounds  

  • 9 DB Shoulder to Overhead (50×2/35×2)
  • 5 Burpee Box Jump Overs (24”/20”) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV2: 

2 Rounds 

  • 7 DB Shoulder to Overhead (50×2/35×2)
  • 5 Burpee Box Jump Overs (24”/20”) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV3: 

2 Rounds 

  • 5 DB Shoulder to Overhead (50×2/35×2)
  • 5 Burpee Box Jump Overs (24”/20”) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)
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