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: Monday, May 12th, 2025 (Burpee Day 105)

Med-Ball Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of MB Squats
Couch Stretch – 1 Minute per side

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Strength: Front Squat (17 Minutes)

4 Sets x 5 Reps

Sets 1 and 2: 5 Reps each at 60% of 1RM
Sets 3 and 4: 5 Reps each at 70% of 1RM

*Focus on being fast out of the bottom of the squat

*Try to not use a belt on these working sets

*BRACE YOUR CORE!!

*If you missed week 1 – use today as a makeup day

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Workout: For Time

3 Rounds

300 Meter Med-ball Run (20/14)
9 DB Thrusters (50/35) *RIGHT SIDE
18 Alt Med-Ball Box Step Ups (20/14)(24”/20”)
9 DB Thrusters (50/35) *LEFT SIDE

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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