WOD: Thursday, September 13th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • High Knees – 1 Lap
  • Butt Kicks – 1 Lap
  • Frankenstein Kicks – 1 Lap
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Back Rack Lunges (ascending weights) *each leg
  • 5 KB Goblet Squats (16k/12k)

 

Workout: 3 Rounds

  • 30 Alternating Back Rack Lunges (95/65)
  • 30 Bar Over Burpees
  • 30 Wall Balls (20/14)

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • 30 Muffin Toppers (35/25)

Today's WOD

WOD: Friday, May 3rd, 2024 (Burpee Day 95)

Warm-up: Group Dynamic

  • Bird Dog Tabata – 2 Minutes 
  • :20s Bird Dog Hold – :10s of Active Bird dogs 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run (back stairs) 
  • 5 Deadlifts (ascending weights) 
  • :10s Chin over bar OR Ring Row Hold 

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Workout: AMRAP x 18 Minutes 

  • 6 Deadlifts (225/155) 
  • 30 Double Unders 
  • 2 Rope Climbs 

*Every 6 Minutes (INCLUDING 0:00) complete:

  • 300 Meter Run 

*Score is total # of Rounds + Reps completed in 18 Min

*Rope Climb Scaling Options:

  • Scale Reps (1 per round)
  • Scale Distance
  • Rope Ascents (4 reps) 
  • Strict Pull Ups (6 Reps) 

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Cardio Option: AMRAP x 18 Minutes 

  • 12 Rage Balls (20/15) 
  • 30 Double Unders 
  • 2 Rope Climbs 

*Every 6 Minutes (INCLUDING 0:00) complete:

  • 300 Meter Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions
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