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: Wednesday, April 15th, 2026 (Burpee Day 79)

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Front Squats (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

*Front squats come from the ground only 

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Workout: AMRAP x 21 Minutes 

  • Buy in: Run the Loop 

-in remaining time AMRAP of: 

  • 5 Front Squats (155/105) 
  • 9 Box Jump Overs (24”/20”) 
  • (13/9) Cal Row/Ski OR (11/7) Cal Bike 

*One score: total rounds + reps completed after the buy in

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Cardio Option: AMRAP x 21 Minutes 

  • Buy in: Run the Loop 

-in remaining time AMRAP of: 

  • 9 KB Goblet Squats (24K/16K) 
  • 9 Box Jump Overs (24”/20”) 
  • (13/9) Cal Row/Ski OR (11/7) Cal Bike 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks
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