WOD: Tuesday, December 19th, 2017

Posted December 18, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Tuck Jumps – 10 Reps

KB Goblet squat Tabata – 2 min

Samson Stretch – 1 Min each side

Pre-Game: 5 Rounds

3 Back Squats (ascending weights)

6 Box Jumps

9 Ab mat sit ups

Workout: AMRAP 18 Minutes

300 Meter Run

10 Box Jumps (24/20)

5 Back Squats (225/135)

CRX: Box Jumps (30/24)

Back Squats (275/165)

Endurance: Assault Bike Work

Tabata Assault Bike

Core: 5 Rounds

20 Long Sit-ups

1 min Superman Hold

WOD: Sunday, April 5th, 2026 (Burpee Day 69)

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, burpees, plank on hands
Pigeon Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

200 Meter Run
5 Hang Power Cleans (ascending weights)
3 Box Jumps (at workout height)

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Workout: For Time

400 Meter Run

-into-

33 Alt Med-Ball Box Step Ups (20/14)(24”/20”)
11 Hang Power Cleans (115/85)
33 Box Jumps (24”/20”)

-Then-

400 Meter Run

-into-

22 Alt Med-Ball Box Step Ups (20/14)(24”/20”)
11 Hang Power Cleans (115/85)
22 Box Jumps (24”/20”)

-Then-

400 Meter Run

-into-

11 Alt Med-Ball Box Step Ups (20/14)(24”/20”)
11 Hang Power Cleans (115/85)
11 Box Jumps (24”/20”)

*CRx: Hang Power Cleans (155/105) (same reps as Rx)

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Cardio Option: For Time

400 Meter Run

-into-

33 Alt Med-Ball Box Step Ups (20/14)(24”/20”)
11 Burpee-Pull Ups
33 Box Jumps (24”/20”)

-Then-

400 Meter Run

-into-

22 Alt Med-Ball Box Step Ups (20/14)(24”/20”)
11 Burpee-Pull Ups
22 Box Jumps (24”/20”)

-Then-

400 Meter Run

-into-

11 Alt Med-Ball Box Step Ups (20/14)(24”/20”)
11 Burpee-Pull Ups
11 Box Jumps (24”/20”)

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Core: 4 Rounds

10 Banded Palloff Presses
10 Banded Rotations

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