WOD: Thursday, September 13th, 2018

Posted September 12, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
High Knees – 1 Lap
Butt Kicks – 1 Lap
Frankenstein Kicks – 1 Lap
Couch Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the Stairs
3 Back Rack Lunges (ascending weights) *each leg
5 KB Goblet Squats (16k/12k)

Workout: 3 Rounds

30 Alternating Back Rack Lunges (95/65)
30 Bar Over Burpees
30 Wall Balls (20/14)

Core: 4 Rounds

15 Ab-Wheels
30 Muffin Toppers (35/25)

WOD: Sunday, March 8th, 2026 (Burpee Day 41)

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Hang Power Cleans (ascending weights)
10 Double Unders (20 Singles)

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Workout: For Time

Buy in: 800 Meter Run

-Then-

5 Rounds

24 Double Unders
12 Hand Release Push Ups
6 Hang Power Cleans (135/95)

-Then-

Buy out: 800 Meter Run

*CRX: 6 Hang Power Cleans (185/115)

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Cardio Option: For Time

Buy in: 800 Meter Run

-Then-

5 Rounds

24 Double Unders
12 Hand Release Push Ups
12 Russian KB Swings (24K/16K)

-Then-

Buy out: 800 Meter Run

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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