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: Sunday, March 1st, 2026 (Burpee Day 34)

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20 Plank on hands – :10s of Shoulder Taps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds (10 Min Cap)

(9/7) Calorie Row/Ski/Bike
5 Push Presses (ascending weights)
5 SLOW Knee Raises

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Workout: Ladder + For Time

PART A- Ladder x 14 Minutes

4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

Calorie Row/Bike/Ski
Toes to Bar
Push Presses (115/85)

-Rest 2 Minutes-

PART B- For Time

500 Meter Row/Ski OR 1200 M Bike

*Two Scores:

Last FULL round completed + partial reps for Part A
Time for Part B

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Cardio Option: Ladder + For Time

PART A- Ladder x 14 Minutes

4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

Calorie Row/Bike/Ski
Toes to Bar
DB Push Press (50×2/35×2)

-Rest 2 Minutes-

PART B- For Time

500 Meter Row/Ski OR 1200 M Bike

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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