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, October 27th, 2026

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Squat Cleans (ascending weights)
:10s Chin over bar hold

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Workout: For Time

400 Meter Run

-into-

1 Round

60 Double Unders
12 Strict Pull Ups
12 Squat Cleans (135/95)

-THEN-

400 Meter Run

-into-

2 Rounds

30 Double Unders
6 Strict Pull Ups
6 Squat Cleans (135/95)

-THEN-

400 Meter Run

-into-

3 Rounds

20 Double Unders
4 Strict Pull Ups
4 Squat Cleans (135/95)

*Rx+: SC (155/105) / *CRx: SC (185/125)

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Cardio Option: For Time

400 Meter Run

-into-

1 Round

60 Double Unders
12 Strict Pull Ups
12 DB Squat Cleans (50×2/35×2)

-THEN-

400 Meter Run

-into-

2 Rounds

30 Double Unders
6 Strict Pull Ups
6 DB Squat Cleans (50×2/35×2)

-THEN-

400 Meter Run

-into-

3 Rounds

20 Double Unders
4 Strict Pull Ups
4 DB Squat Cleans (50×2/35×2)

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Core: 4 Rounds

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

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