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: 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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