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: Tuesday, November 11th, 2025

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

250 M Row / 200 M Run / 600 M Bike
5 Deadlifts (ascending weights)
3 Strict Toes to Bar OR 5 SLOW Knee Raises

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Workout: For Time

500 M Row / 400 M Run / 1200 M Bike

-into-

1 Round

72 Double Unders
18 Deadlifts (185/115)
12 Toes to Bar

-Then-

350 M Row / 300 M Run / 900 M Bike

-into-

2 Rounds

36 Double Unders
9 Deadlifts (205/135)
6 Toes to Bar

-Then-

250 M Row / 200 M Run / 600 M Bike

-into-

3 Rounds

24 Double Unders
6 Deadlifts (225/155)
4 Toes to Bar

Double Under Scaling Options:

Scale Reps of DU
Single Unders (144 – 72 – 48)

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Cardio Option: For Time

500 M Row / 400 M Run / 1200 M Bike

-into-

1 Round

72 Double Unders
24 Rage Balls (20/15)
12 Toes to Bar

-Then-

350 M Row / 300 M Run / 900 M Bike

-into-

2 Rounds

36 Double Unders
12 Rage Balls (20/15)
6 Toes to Bar

-Then-

250 M Row / 200 M Run / 600 M Bike

-into-

3 Rounds

24 Double Unders
8 Rage Balls (20/15)
4 Toes to Bar

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Core: 4 Rounds

30 CrossBody Mountain Climbers
:30s Side Plank (per side)

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