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: Saturday, May 2nd, 2026 (Burpee Day 96)

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, air squats, burpees
PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Hang Power Snatches (ascending weights)
3 QUALITY Wall Balls (at workout weight)

——————————————————————————————————–

Workout: For Time

400 Meter Run

-THEN-

63 Double Unders
45 Wall Balls (20/14)
9 Hang Power Snatches (105/65)

-into-

42 Double Unders
30 Wall Balls (20/14)
9 Hang Power Snatches (105/65)

-into-

21 Double Unders
15 Wall Balls (20/14)
9 Hang Power Snatches (105/65)

-THEN-

400 Meter Run

*Rx+: HPS (115/75) (Same Reps as Rx)

*CRx: HPS (135/95) (Same Reps as Rx)

——————————————————————————————————–

Cardio Option: For Time

400 Meter Run

-THEN-

63 Double Unders
45 Wall Balls (20/14)
18 American KB Swings (24K/16K)

-into-

42 Double Unders
30 Wall Balls (20/14)
18 American KB Swings (24K/16K)

-into-

21 Double Unders
15 Wall Balls (20/14)
18 American KB Swings (24K/16K)

-THEN-

400 Meter Run

——————————————————————————————————–

Accessory Work: Bench Press + Tricep Extensions

4 Sets

5 Bench Press
10 DB Overhead Tricep Extensions (per side)

——————————————————————————————————–

Core: 4 Rounds

20 Weighted Reach the Ceilings (25/15)
20 Kick the Ceilings

Posted in Workout of the Day | Comments Off