WOD: Tuesday, June 19th, 2018

Posted June 18, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Sumo Inchworm Push ups (5-4-3-2-1)
Couch Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the Stairs
5 Front Squats (ascending weights)
3 Strict Pull ups OR 5 Ring Rows

Workout: 4 Rounds

500 Meter Run
15 Front Squats (115/85)
10 Pull ups

CRX: 4 Rounds

500 Meter Run
10 Front Squats (185/115)
10 Chest 2 Bar Pull ups

Endurance/Skill: Double Unders

Flight Simulator (5-10-15-20-25-30-25-20-15-10-5)
Or work on your Double Unders

Core: 4 Rounds

30 Bicycles
:30s 6-inch Hold

WOD: Thursday, April 30th, 2026 (Burpee Day 94)

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo inchworm push ups – 5-4-3-2-1 Reps
Banded Hamstring Stretch – 1 Min per side

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Pre-Game: 3 Rounds (10 Min Cap)

250 Meter Row / 200 M Run / 600 M Bike
5 Deadlifts (ascending weights)
:15s Hollow Hold

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Workout: For Time

1 Round

500 Meter Row / 400 M Run/ 1200 M Bike
36 Weighted Ab-Mat Sit Ups (20/14)
18 Deadlifts (225/155)

-THEN-

2 Rounds

250 Meter Row / 200 M Run / 600 M Bike
18 Weighted Ab-Mat Sit Ups (20/14)
9 Deadlifts (225/155)

-THEN-

4 Rounds

125 Meter Row / 100 M Run / 300 M Bike
9 Weighted Ab-Mat Sit Ups (20/14)
6 Deadlifts (225/155)

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Cardio Option: For Time

1 Round

500 Meter Row / 400 M Run/ 1200 M Bike
36 Weighted Ab-Mat Sit Ups (20/14)
36 Rage Balls (20/15)

-THEN-

2 Rounds

250 Meter Row / 200 M Run/ 600 M Bike
18 Weighted Ab-Mat Sit Ups (20/14)
18 Rage Balls (20/15)

-THEN-

4 Rounds

125 Meter Row / 100 M Run/ 300 M Bike
9 Weighted Ab-Mat Sit Ups (20/14)
9 Rage Balls (20/15)

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
30 DB Side Bends (50/35)

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