WOD: Sunday, July 15th, 2018

Posted July 14, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Toe Touches – 10 SLOW reps
Banded Hamstring Stretch – 1 Minute per side

Pre-Game: 4 Rounds

25 Double Unders
5 Deadlifts (ascending weights)
:20s Plank on Hands

Workout: AMRAP x 20 Minutes

Calorie Row/Bike/Run (21/18)
15 Deadlifts (155/105)
9 Toes 2 Bar

Accessory Work: Single Arm Rows

5 sets of 8 reps each side of single arm dumbbell rows

Core: 4 Rounds

15 V-ups
:30s 6-inch Hold

WOD: Saturday, July 11th, 2026

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Squat Cleans (ascending weights)
:10s Chin over bar hold

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Workout: For Time

1 Round

400 Meter Run
16 Pull Ups
8 Squat Cleans (135/95)

-THEN-

2 Rounds

200 Meter Run
8 Pull Ups
4 Squat Cleans (135/95)

-THEN-

4 Rounds

100 Meter Run (BACK STAIRS)
4 Pull Ups
2 Squat Cleans (135/95)

*Rx+: SC (185/115) OR Bar/Ring MU (8-2×4-4×2)

*CRx: SC (185/115) AND Bar/Ring MU (8-2×4-4×2)

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Cardio Option: For Time

1 Round

400 Meter Run
16 Pull Ups
16 Atomic Sit Ups (25/15)

-THEN-

2 Rounds

200 Meter Run
8 Pull Ups
8 Atomic Sit Ups (25/15)

-THEN-

4 Rounds

100 Meter Run (BACK STAIRS)
4 Pull Ups
4 Atomic Sit Ups (25/15)

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Core: 4 Rounds

20 Weighted reach the ceilings (25/15)
20 Kick the ceilings

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