WOD: Friday, September 21st, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

 

Strength: Pause Front Squat (12-15 Minutes)

  • 4 sets x 4 Reps @65%-70% of 1-Rep max

*3 second hold at the bottom of each rep

 

Workout: For Time

  • 500 Meter Run
  • 50 Weighted Switches (50/35)
  • 25 Thrusters (75/55)

 

  • 400 Meter Run
  • 40 Weighted Switches (50/35)
  • 20  Thrusters (75/55)

 

  • 300 Meter Run
  • 30 Weighted Switches (50/35)
  • 15 Thrusters (75/55)

 

  • 200 Meter Run
  • 20 Weighted Switches (50/35)
  • 10 Thrusters (75/55)

 

Cardio Option: For Time

21-15-12-9-6-3

  • Calorie Row/Bike
  • GHD Sit ups

*B/W Rounds: 300 Meter Run

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions

Today's WOD

WOD: Sunday, March 8th, 2026 (Burpee Day 41)

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Hang Power Cleans (ascending weights) 
  • 10 Double Unders (20 Singles) 

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Workout: For Time 

  • Buy in: 800 Meter Run 

-Then-

5 Rounds 

  • 24 Double Unders 
  • 12 Hand Release Push Ups 
  • 6 Hang Power Cleans (135/95) 

-Then-

  • Buy out: 800 Meter Run 

*CRX: 6 Hang Power Cleans (185/115) 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy in: 800 Meter Run 

-Then-

5 Rounds 

  • 24 Double Unders 
  • 12 Hand Release Push Ups 
  • 12 Russian KB Swings (24K/16K) 

-Then-

  • Buy out: 800 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold 
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