WOD: Tuesday, July 10th, 2018

Posted July 9, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Lateral Hop Tabata – 2 Minutes
Toe Touches – 10 SLOW Reps
Banded Hamstring Stretch – 1 Minute Per side

Pre-Game: 4 Rounds

Run the Stairs
5 KB Goblet Squats (16k/12k)
5 Deadlifts (ascending weights)

Workout: 4 Rounds

400 Meter Run
20 Wall Balls (20/14)
10 Deadlifts (205/115)

Endurance: Running Intervals

4 Sets – 1 minute on, :30s off

Core: 4 Rounds

30 Mountain Climbers
:30s Knee to Elbow plank hold (alternate sides each round)

WOD: Thursday, September 10th, 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

250 M Row / 200 M Run / 600 M Bike
5 Hang Power Snatches (ascending weights)
5 Slow Knee Raises

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Workout: For Time

Buy in: 500 M Row / 400 M Run / 1200 M Bike

-THEN-

3 Rounds

7 Toes to Bar
21 Double Unders
7 Hang Power Snatches (105/65)

-into-

3 Rounds

7 Toes to Bar
21 Double Unders
14 Alt DB Hang Snatches (50/35)

-THEN-

Buy out: 500 M Row / 400 M Run / 1200 M Bike

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Cardio Option: For Time

Buy in: 500 M Row / 400 M Run / 1200 M Bike

-THEN-

3 Rounds

7 Toes to Bar
21 Double Unders
14 American KB Swings (24K/16K)

-into-

3 Rounds

7 Toes to Bar
21 Double Unders
14 Alt DB Hang Snatches (50/35)

-THEN-

Buy out: 500 M Row / 400 M Run / 1200 M Bike

——————————————————————————————————–

Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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