WOD: Sunday, September 16th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • Alternate between :15s of high knees and butt kicks
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 5 American KB Swings (ascending weights)
  • :20s Plank on Hands

 

Workout: For Time

  • Buy In: 1,000 meter Row OR Calorie Bike/Runner (60/50)

-THEN-

4 Rounds

  • 300 Meter Run
  • 20 Ab-Mat sit ups
  • 10 American KB Swings (24k/16k)

-THEN-

  • Buy Out: 1,000 meter Row OR Calorie Bike/Runner (60/50)

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations

Today's WOD

WOD: Sunday, May 31st, 2026 (Burpee Day 125)

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Banded Lat/Samson Stretch – 1 min per side

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Thrusters (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 2 Wall Walk Complex’s
  • 6 Thrusters (115/85) 

-Rest 2 Minutes- 

Part B – For Time 

  • 400 Meter Run 

*Two Scores:

  • Rounds + Reps for Part A 
  • Time for Part B 

*Wall Walk complex:

  • 1 wall walk + 1 wall facing HSPU = 1 rep 

*CRx: 6 Thrusters (135/95)

*Wall Walk Complex Scaling Options: 

  • 2 Regular Wall Walks per round 
  • 2 Scaled Wall Walks per round 
  • 6 Hand Release Push Ups per round 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 2 Wall Walk Complex’s
  • 6 DB Thrusters (50×2/35×2) 

-Rest 2 Minutes- 

Part B – For Time 

  • 400 Meter Run 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold
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