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: Monday, March 17th, 2025 (Burpee Day 49)

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Couch Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Back Squat (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Heavy reps so make sure you rest between working sets 

*Focus on bracing your core even if you’re wearing a belt

——————————————————————————————————–

Workout: For Time 

  • 1000 Meter Row OR 2400 M Bike 
  • 32 Wall Balls (20/14) 
  • 16 Alt DB Devils Press (50/35) *8 per side

-Then-

  • 500 Meter Row OR 1200 M Bike
  • 24 Wall Balls (20/14) 
  • 12 Alt DB Devils Press (50/35) *6 Per side

-Then-

  • 250 Meter Row OR 600 M Bike 
  • 16 Wall Balls (20/14) 
  • 8 Alt DB Devils Press (50/35) *4 per side

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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