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: Friday, December 19th, 2025

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Banded Lat/Samson Stretch – 1 Minute per side

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Strength: Jerk (17 Minutes)

4 Sets x 3 Reps

Sets 1 and 2: 3 Reps each at 70% of 1RM
Sets 3 and 4: 3 Reps each at 75% of 1RM

*Stick with push or split from week 1

*Focus on your speed and technique on every rep

*Rest between working sets

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Workout: Every 4 Minutes x 4 Rounds

200 M Run / 250 M Row / 600 M Bike
10 Box Jumps (24”/20”)

-in remaining time complete max:

Wall Facing Handstand Push Ups

*Each WFHSPU set must start from a wall walk

*One Score:

Total # of WFHSPU accumulated across all 4 rounds

*WFHSPU Scaling options:

Strict Handstand Push Ups
Strict HSPU with an ab-mat (or two)
Med-Ball Push Press (20/14)

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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