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: Thursday, March 26th, 2026 (Burpee Day 59)

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)

Run to the end of the driveway
5 Deadlifts (ascending weights)
:15s Hollow Hold

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Workout: For Time

800 Meter Run
15 Deadlifts (205/135)
45 Ab-Mat Sit Ups
30 Alternating DB Snatches (50/35)
45 Ab-Mat Sit Ups
15 Deadlifts (205/135)
800 Meter Run

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Cardio Option: For Time

800 Meter Run
30 Russian KB Swings (24K/16K)
45 Ab-Mat Sit Ups
30 Alternating DB Snatches (50/35)
45 Ab-Mat Sit Ups
30 Russian KB Swings (24K/16K)
800 Meter Run

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (25/15)
:20s Unweighted Hanging Knee Raise Hold

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