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, March 7th, 2026 (Burpee Day 40)

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Min per side

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Pre-Game: 3 Rounds (10 Min Cap)

(9/6) Calorie Row/Ski/Bike/Runner
6 Alt DB Overhead Lunges (at workout weight)
6 Alt DB Snatches (at workout weight)
3 Strict Pull Ups

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Workout: Open Workout “26.2”

For Time – 15 Minute Time Cap

80 ft Dumbbell Overhead Walking Lunge (50/35)
20 Alternating DB Snatches (50/35)
20 Pull Ups

-Then-

80 ft Dumbbell Overhead Walking Lunge (50/35)
20 Alternating DB Snatches (50/35)
20 Chest to Bar Pull Ups

-Then-

80 ft Dumbbell Overhead Walking Lunge (50/35)
20 Alternating DB Snatches (50/35)
20 Ring Muscle Ups

*Masters 55+: DB weights (35/20) / Same Gymnastics

*Scaled: DB (35/25) / Jumping Pull ups – Regular Pull Ups – C2B

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Core: 4 Rounds

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

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