WOD: Monday, September 24th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Strength: Pause Back Squat (12-15 Minutes)

  • 4 sets x 4 Reps at 75% of 1-Rep Max

*3 second pause at the bottom of each rep

 

Workout: For Time

3 Rounds 

  • 9 Power Cleans (95/65)
  • 9 Burpees over Bar
  • 9 Pull ups

-500 Meter Run-

3 Rounds

  • 7 Power Cleans (115/85)
  • 7 Burpees over Bar
  • 7 Pull ups

-500 Meter Run-

3 Rounds

  • 5 Power Cleans (135/95)
  • 5 Burpees over Bar
  • 5 Pull ups

 

Core: 4 Rounds

  • 30 Mountain Climbers
  • :30s Knee to elbow plank hold (alternate sides)

Today's WOD

WOD: Thursday, April 9th, 2026 (Burpee Day 73)

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps
  • Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————-

Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 5 Hang Power Cleans (ascending weights) 
  • :10s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 21 Hang Power Cleans (135/95) 
  • 15 Toes to Bar 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 15 Hang Power Cleans (135/95) 
  • 15 Toes to Bar 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 9 Hang Power Cleans (135/95) 
  • 15 Toes to Bar 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 42 Russian KB Swings (24K/16K)
  • 15 Toes to Bar 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 30 Russian KB Swings (24K/16K)
  • 15 Toes to Bar 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 18 Russian KB Swings (24K/16K)
  • 15 Toes to Bar 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses
  • 10 Banded Rotations 
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