WOD: Friday, September 14th, 2018

Posted September 13, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Lateral Hop Tabata- 2 Minutes
Frog Stretch – 1:30 Hold

Strength: Pause Front Squat (12-15 Minutes)

Build to a one rep max pause front squat

*Hold the bottom position for 3 seconds

Workout: AMRAP x 18 Minutes

36 Double Unders
12 Shoulder To Overhead (85/60)
3 Rope Climbs

*Rope Climb Modification = 2:1 Rope Ascents (6 reps)

Cardio Option: AMRAP x 18 Minutes

300 Meter Run
15 GHD Sit ups
30 Double Unders
15 Jump Squats

Core: 5 Rounds

15 GHD Sit-Ups
15 GHD Back Extensions

WOD: Thursday, February 12th, 2026 (Burpee Day 17)

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Couch Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

250 M Row / 200 M Runner / 500 M Bike
3 Front Squats (ascending weights)
:15s Hollow Hold

*Front squats come from the ground only

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Workout: For Time

1000 M Row / 800 M Runner / 2400 M Bike

-into-

45 Ab-Mat Sit Ups
10 Front Squats (115/85)
30 Ab-Mat Sit Ups
10 Front Squats (135/95)
15 Ab-Mat Sit Ups
10 Front Squats (155/105)

-Then-

1000 M Row / 800 M Runner / 2400 M Bike

*CRx: (135/95)(155/105)(185/115) (Same reps as Rx)

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Cardio Option: For Time

1000 M Row / 800 M Runner / 2400 M Bike

-into-

45 Ab-Mat Sit Ups
20 DB/KB Goblet Squats (24K/16K)(50/35)
30 Ab-Mat Sit Ups
20 DB/KB Goblet Squats (24K/16K)(50/35)
15 Ab-Mat Sit Ups
20 DB/KB Goblet Squats (24K/16K)(50/35)

-Then-

1000 M Row / 800 M Runner / 2400 M Bike

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Core: 4 Rounds

10 Banded Palloff Presses
10 Banded Rotations

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