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: Friday, May 8th, 2026 (Burpee Day 102)

Group Dynamic Warmup:

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
Banded Shoulder Stretch – 1 Min per side

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Strength: Push Press (17 Minutes)

4 Sets x 5 Reps

Sets 1 and 2: Done at 75% of 1RM
Sets 3 and 4: Done at 80% of 1RM

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Workout: AMRAP + For Time

Part A – AMRAP x 12 Minutes

8 Alt DB Snatches (50/35)
12 Ab-Mat Sit Ups
(16/12) Cal Row/Ski OR (12/8) Cal Bike

-Rest 2 Minutes-

Part B – For Time

400 Meter Run

*Two Scores:

Rounds + Reps completed for Part A
Time for Part B

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Core: 3 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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