Daily WOD
 | Wed, Sep 2 |  |
 | Happy Birthday: Thomas B |
| 260902 METCON | 260902 POST WOD | 260902 AT HOME WOD | 260902 OPTIONAL ACCESSORY |
260902 METCON
(Reps, Int, Sc)
AMRAP 10:
50 burpee pull-ups
75 KB swings (35/53 lb)
Max burpee pull-ups in the remaining time
– Pull-up bar is 6 inches above fingertips with arms extended overhead.
– Score is the number of burpee pull-ups completed at the end of the workout.
Intermediate/Masters:
35 burpee pull-ups
50 KB swings (35/53 lb)
Max burpee pull-ups in the remaining time
– Pull-up bar is at the fingertips with arms extended overhead.
– Score is the number of burpee pull-ups.
Scaled:
25 burpees
25 jumping pull-ups
50 KB swings (15/25 lb)
Max burpee jumping pull-ups in the remaining time
– Pull-up bar is mid-forearm with arms extended overhead.
– Score is the number of burpee pull-ups.
Intended Stimulus
-5+ burpee pull-ups.
-First set of burpee-pull-ups in under 6:00.
-Kettlebell swings in under 3:30 and 2-3 sets.
-:30+ to complete burpee pull-ups; advanced athletes may have 3:00+.
| 1st | 8 Rx | Emily S Wed, Sep 2, 2026 | | 2nd | 19 Int | Kelley Wed, Sep 2, 2026 | | 3rd | 14 Int | Christine Wed, Sep 2, 2026 | | 1st | 3 Rx | Greg U Wed, Sep 2, 2026 | | 2nd | 7 Int | Chad Wed, Sep 2, 2026 | | 3rd | 5 Int | Adam Wed, Sep 2, 2026 |
| Emily S | 8 Rx | | | Greg U | 3 Rx | Masters | | Kelley | 19 Int | | | Christine | 14 Int | | | Jessica L | 13 Int | | | Chad | 7 Int | | | Adam | 5 Int | | | Blake P | 3 Int | | | Megan M | 1 Int | | | Elizabeth | 9 Sc | 35burpee,25pullup,50KB#26,burpeejumpingPU | | Kristen | 8 Sc | | | Megan S | 7 Sc | INT reps/wt; scaled movement | | Jessica T | 5 Sc | INT reps, sumo squats | | Katie E | 4 Sc | 40 pu at 6:00- 1/2 reg:1/2 jumping 35# | | Jesse T | 4 Sc | 35 burpee jumping up, 50 KB swings 53# | | Deena | 0 Int | | | Erika R | 0 Int | |
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260902 POST WOD
(Weight)
Post-workout accessory
4 rounds for quality and load:
10 alternating renegade rows
:20-:30 ring support hold
| Megan S | 35 Rx | | | Greg U | 30# Rx | | | Kristen | 26 Rx | | | Katie E | 20# Rx | 10 per arm/plank hold |
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260902 AT HOME WOD
(Reps)
At-home option:
AMRAP 10:
50 burpees
50 bent-over dumbbell rows
Max dumbbell complexes in the remaining time
– 1 complex = dumbbell push-up + row in plank position, left, + row in plank position, right, + dumbbell deadlift.
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260902 OPTIONAL ACCESSORY
(Weight)
5 sets for load:
10 close-grip bench presses
Notes
-Rest as needed and build to your heaviest set of 10.
-Use a spotter for this session if possible. If you are alone, be sure not to push to failure and be smart about the load you are lifting.
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