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WOD - Thursday 2021-04-01


Today we are going to work on conditioning and maintaining paces through some intervals. We are going to be working for 2 minutes and resting for 2 minutes for 8 rounds. During the 2 minutes of work rowing for calories, burpees over the rower and accumulating max reps of wall balls will be performed. The goals for this workout are rowing done in less than 1 minute, burpees completed in 30 to 35 seconds and then accumulating max reps of wall balls in remaining time for the total score for the day.



  • Couch stretch - 30s per side

  • Tricep stretch - 30s per side

  • Pec Stretch - 30s per side

  • Gorilla squats - 1 min

  • PVC PNF stretch - 1 min per side

  • PVC wall squat - 1 min

Activation - 2 rounds

  • Roll over to V - sit - 10 reps

  • 1 min row for calories - increase pace in 2nd round to determine CALs for workout

  • 30 seconds of burpees over rower

  • 5 wall balls


8 Rounds 2:2 work/rest

15/12 Cal row

10 over rower burpees

Max reps Wall Balls

*score total reps of wall balls


Banded lat stretch

Foam roll hamstrings/quads

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