WOD: Saturday, March 21st, 2026
We are closed today! Regular classes resume Sunday, March 22nd.
Today's WOD
WOD: Monday, April 27th, 2026 (Burpee Day 91)
Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Couch Stretch – 1 Min per side
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Strength: Clean/Front Squat Complex (17 Minutes)
4 Sets of:
2 Hang Cleans + 2 Cleans + 2 Front Squats
- Sets 1 and 2: Complex done at 60% of 1RM
- Sets 3 and 4: Complex done at 70% of 1RM
*Each set consists of 6 total reps
*If you missed week 1 use today as a makeup day
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Workout: For Time
16 – 12 – 8 – 4
- Chest to Bar Pull Ups
- Alternating DB Hang Squat Cleans (50/35)
- 32 Double Unders (every round)
-THEN-
- Buy out: 800 Meter Run
*Every round finishes with 32 Double Unders (64 Singles)
*WORKOUT FLOW:
- 16 C2B – 16 DB – 32 DU
- 12 – 12 – 32
- 8 – 8 – 32
- 4 – 4 – 32
- 800 M Run
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Core: 4 Rounds
- 30 Plate Twists (25/15)
- 30 Scissor Kicks
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