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: Tuesday, May 26th, 2026 (Burpee Day 120)

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds (10 min cap) 

  • (9/7) Calorie Row/Ski/Bike 
  • 3 Power Snatches (ascending weights) 
  • :15s Hollow Hold 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Ski/Bike 

-Every 3 Minutes (not including 0:00) complete:

  • 12 Ab-Mat Sit Ups 
  • 6 Power Snatches (115/75) 

*One score: total cals completed in 18 minutes

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Ski/Bike 

-Every 3 Minutes (not including 0:00) complete:

  • 12 Ab-Mat Sit Ups 
  • 12 Alt DB Snatches (50/35) 

*One score: total cals completed in 18 minutes

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Plate Twists (25/15) 
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