WOD: Saturday, June 23rd, 2018

Posted June 22, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

KB Goblet Squat Tabata – 2 Minutes
PVC Pass Throughs – 15 Reps
Samson Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the Stairs
3 Thrusters (ascending weights)
1 Round of Mini Cindy (3 pull ups, 6 push ups, 9 air squats)

Workout: AMRAP x 20 Minutes

21 Calorie Row/Bike/Runner
7 Thrusters (135/95)
3 Ring/Bar Muscle Ups

Fitness Rx: AMRAP x 20 Minutes

21 Calorie Row/Bike/Runner
14 Thrusters (95/65)
7 Ring/Matador Dips

Skill: Plyometrics

Work on plyo push ups or high box jumps/hurdles

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Tuesday, November 4th, 2025

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Shoulder to Overhead (ascending weights)
3 Strict Pull Ups

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Workout: For Time

500 Meter Med-Ball Run (20/14)

-into-

11 – 9 – 7

Shoulder to Overhead (135/95)
Chest to Bar Pull Ups

-Then-

500 Meter Med-Ball Run (20/14)

-into-

3 Rounds

9 Shoulder to Overhead (135/95)
9 Chest to Bar Pull Ups

*RX+: S2OH (155/105) OR Bar/Ring MU (6-5-4) / (3x 5 Reps)

*CRX: S2OH (155/105) AND Bar/Ring MU (6-5-4) / (3x 5 Reps)

*Chest to Bar Scaling Options:

Scale Reps
Regular Kipping PU
Banded Chest to Bar Pull Ups

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Cardio Option: For Time

500 Meter Med-Ball Run (20/14)

-into-

22 – 18 – 14

DB Shoulder To Overhead (50/35) *half per side

11 – 9 – 7

Chest to Bar Pull Ups

-Then-

500 Meter Med-Ball Run (20/14)

-into-

3 Rounds

18 DB Shoulder To Overhead (50/35) *9 per side
9 Chest to Bar Pull Ups

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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