WOD: Tuesday, February 6th, 2018

Posted February 5, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Banded Pull aparts – 30 Reps
Sumo Inchworm Push ups (5-4-3-2-1)
Couch Stretch – 1 Min each side

Pre-Game: 4 Rounds

Calories on Rower/Bike (12/9)
6 Burpees
3 Sumo Deadlift High Pulls

Workout: AMRAP 15 Minutes

10 Sumo Deadlift High Pulls (75/55)
20 Hand Release Push ups
30 Switches

Endurance: Assault bike Work

4 sets x 1 min of work followed by :30 of active rest (pedal slowly)

Core: 4 Rounds

20 Reach the ceilings
20 Kick the Ceilings

WOD: Thursday, July 30th, 2026

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Shoulder Stretch – 1 Min per side

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Pre-Game: 3 Rounds (10 Min Cap)

250 M Row / 200 M Run / 600 M Bike
3 Power Snatches (ascending weights)
1 Rope Climb OR 3 Strict Pull Ups

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Workout: For Time

4 Rounds

250 M Row / 200 M Run / 600 M Bike
6 Power Snatches (115/85)
2 Rope Climbs

-THEN-

4 Rounds

250 M Row / 200 M Run / 600 M Bike
12 Alt DB Snatches (50/35)
2 Rope Climbs

*CRx: 6 Power Snatches (135/95)

*Rope Climb Scaling Options:

Scale Reps or distance on rope
Rope Ascents (4 Reps per round)
Strict Pull Ups (4 Reps per round)

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Cardio Option: For Time

4 Rounds

250 M Row / 200 M Run / 600 M Bike
12 Rage Balls (20/15)
2 Rope Climbs

-THEN-

4 Rounds

250 M Row / 200 M Run / 600 M Bike
12 Alt DB Snatches (50/35)
2 Rope Climbs

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
:20s Unweighted Hanging Knee Raise Hold

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