WOD: Friday, September 21st, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

 

Strength: Pause Front Squat (12-15 Minutes)

  • 4 sets x 4 Reps @65%-70% of 1-Rep max

*3 second hold at the bottom of each rep

 

Workout: For Time

  • 500 Meter Run
  • 50 Weighted Switches (50/35)
  • 25 Thrusters (75/55)

 

  • 400 Meter Run
  • 40 Weighted Switches (50/35)
  • 20  Thrusters (75/55)

 

  • 300 Meter Run
  • 30 Weighted Switches (50/35)
  • 15 Thrusters (75/55)

 

  • 200 Meter Run
  • 20 Weighted Switches (50/35)
  • 10 Thrusters (75/55)

 

Cardio Option: For Time

21-15-12-9-6-3

  • Calorie Row/Bike
  • GHD Sit ups

*B/W Rounds: 300 Meter Run

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions

Today's WOD

WOD: Wednesday, May 21st, 2025 (Burpee Day 114)

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Clean (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 65% of 1RM 
  • Sets 3 and 4: 3 Reps each at 75% of 1RM 

*All reps must be done as drop singles 

*Continue to focus on proper set up, extension, and speed 

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Workout: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 18 Deadlifts (135/95)
  • 18 Pull Ups 

-Rest 1 Minute and add weight- 

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 15 Deadlifts (155/105)
  • 15 Pull Ups 

-Rest 1 Minute and add weight- 

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 12 Deadlifts (185/125) 
  • 12 Pull Ups 

*RX+: Chest to bar pull ups (same reps)

*CRX: Bar/Ring MU (9-7-5 Reps) 

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Cardio Option: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 24 Rage Balls (20/15) 
  • 18 Pull Ups 

-Rest 1 Minute and add weight- 

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 21 Rage Balls (20/15) 
  • 15 Pull Ups 

-Rest 1 Minute and add weight- 

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 18 Rage Balls (20/15) 
  • 12 Pull Ups 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 V-Ups
  • 30 Bicycle Crunches
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