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 12th, 2026 (Burpee Day 106)

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Banded lat/samson stretch – 1 min per side 

———————————————————————————————————

Pre-Game: 4 Rounds (12 min cap) 

  • Run to the end of the driveway 
  • 3 Squat Snatches (ascending weights) 
  • :10s Chin over bar hold 

*Sub in 1 rope climb for the hold after round 2 

——————————————————————————————————–

Workout: For Time 

  • 400 Meter Run 

-into- 

2 Rounds 

  • 9 Squat Snatches (105/65) 
  • 3 Rope Climbs 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 6 Squat Snatches (105/65) 
  • 2 Rope Climbs 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 3 Squat Snatches (105/65) 
  • 1 Rope Climb 

*Rx+: (115/75) (Rx Reps) / *CRx: (135/85) (6-4-2 Reps)

*Rope Climb Scaling Options:

  • Scale reps or distance on the rope 
  • Rope ascents (6-4-2 Reps) 
  • Strict Pull Ups (9-6-3 Reps) 

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Run 

-into- 

2 Rounds 

  • 12 Atomic Sit Ups (25/15) 
  • 3 Rope Climbs 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 9 Atomic Sit Ups (25/15) 
  • 2 Rope Climbs 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 6 Atomic Sit Ups (25/15) 
  • 1 Rope Climb 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold
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