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: Monday, March 2nd, 2026 (Burpee Day 35)

Group Dynamic Warmup:

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

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Strength: Back Squat (17 Minutes)

4 Sets x 3 Reps

Sets 1 and 2: 3 Reps each at 80% of 1RM
Sets 3 and 4: 3 Reps each at 85% of 1RM

*If you need extra core support use a belt

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Workout: For Time

Buy in: 500 Meter Row/Ski OR 1200 M Bike

-Then-

18 – 14 – 10 – 14 – 18

Alternating DB Hang Snatches (50/35)

9 – 7 – 5 – 7 – 9

Strict Handstand Push Ups

-Then-

Buy out: 500 Meter Row/Ski OR 1200 M Bike

*Strict Handstand Push Up Scaling Options:

Scale reps or distance with ab-mats (NO KIPPING)
Plyo Box HSPU (Same Reps as Rx)
High Plank Plate Step Ups (45) (18-14-10-14-18)

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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