WOD: Saturday, September 22nd, 2018

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Warm-up: Group Dynamic

  • Banded Lat Pull downs – 10 Reps per side
  • Banded Shoulder Rotations- 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • 30 Double Unders
  • 3 Shoulder to Overhead (ascending weighs)
  • 5 Broad Jumps

 

Workout: For Time

  • 2o Shoulder to Overhead (95/65)
  • 16 Shoulder to Overhead (115/85)
  • 12 Shoulder to Overhead (135/95)
  • 8 Shoulder to Overhead (155/105)
  • 4 Shoulder to Overhead (175/115)

B/W Rounds: 200 Meter Run + 10 Box Jumps (30/24)

 

Strength: Bench Press

  • 4 sets x 5 Reps at a 31×0 Tempo

*3 seconds on the way down, 1 second pause at the chest each rep

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations

Today's WOD

WOD: Sunday, April 19th, 2025 (Burpee Day 83)

Warm-up: Group Dynamic

  • Squat – Lunge Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Bodyweight Lunges 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 3 Strict Toes to Bar OR 5 SLOW Knee Raises

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Workout: AMRAP + For Time 

Part A – AMRAP x 16 Minutes 

  • Run to the end of the driveway 
  • 4 Lateral Pogo Burpees 
  • 8 Alt Front Rack Lunges (115/85) 
  • 4 Toes to Bar 

-Rest 2 Minutes- 

Part B – For Time 

  • 400 Meter Run 

*Two Scores:

  • Rounds + Reps for Part A 
  • Time for Part B 
  • Completing the full run on part A counts as 1 rep 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 16 Minutes 

  • Run to the end of the driveway 
  • 4 Lateral Pogo Burpees over DB 
  • 8 Alt DB Lunges (50/35) 
  • 4 Toes to Bar 

-Rest 2 Minutes- 

Part B – For Time 

  • 400 Meter Run 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 10 KB Pull Throughs (16K/12K)
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