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, February 1st, 2026 (Burpee Day 6)

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 3 Rounds (10 Min Cap)

250 Meter Row/Ski OR 500 M Bike
5 Deadlifts (ascending weights)

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Workout: Ladder + For Time

Part A – Ladder x 12 Minutes

3, 6, 9, 12, 15, 18, 21, 24, etc…

Calorie Row/Bike/Ski
Deadlifts (205/135)
21 Double Unders

-Rest 2 Minutes-

Part B – For Time

500 Meter Row/Ski OR 1200 M Bike

*Double unders will be 21 reps for every round

Two Scores:

Last Full round completed + partial reps for Part A
Time for Part B

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Cardio Option: Ladder + For Time

Part A – Ladder x 12 Minutes

3, 6, 9, 12, 15, 18, 21, 24, etc…

Calorie Row/Bike/Ski
Rage Balls (20/15)
21 Double Unders

-Rest 2 Minutes-

Part B – For Time

500 Meter Row/Ski OR 1200 M Bike

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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