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 19th, 2026 (Burpee Day 24)

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s Hip Thrusts
Pigeon Stretch – 1 min per side

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Pre-Game: 3 Rounds (10 Min Cap)

200 Meter Run
6 Alt Front Rack Lunges (ascending weights)
:10s Hanging Knee Raise Hold

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Workout: For Time

40 Wall Balls (20/14)

-into-

2 Rounds

200 Meter Run
15 Toes to Bar
10 Alt Front Rack Lunges (115/85)

-Then-

40 Wall Balls (20/14)

-into-

2 Rounds

10 Alt Front Rack Lunges (115/85)
15 Toes to Bar
200 Meter Run

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Cardio Option: For Time

40 Wall Balls (20/14)

-into-

2 Rounds

200 Meter Run
15 Toes to Bar
10 Alt DB Lunges (50/35)

-Then-

40 Wall Balls (20/14)

-into-

2 Rounds

10 Alt DB Lunges (50/35)
15 Toes to Bar
200 Meter Run

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Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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