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Today's WOD
WOD: Sunday, March 15th, 2026 (Burpee Day 48)
Group Dynamic Warmup:
- Glute Bridge Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- (9/7) Calorie Row/Ski/Bike
- 5 Deadlifts (ascending weights)
- 5 SLOW Knee Raises
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Workout: AMRAP x 18 Minutes
- (12/9) Calorie Row/Ski OR (9/6) Cal Bike
- 9 Toes to Bar
- 6 Deadlifts (185/125)
*Every 3 Minutes (NOT including 0:00) complete:
- Run to the end of the driveway
*One score: total # of rounds + reps completed in 18 mins
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Cardio Option: AMRAP x 18 Minutes
- (12/9) Calorie Row/Ski OR (9/6) Cal Bike
- 9 Toes to Bar
- 9 Russian KB Swings (24K/16K)
*Every 3 Minutes (NOT including 0:00) complete:
- Run to the end of the driveway
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Core: 4 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
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