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, September 22nd, 2026

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Lat/Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

150 Meter Row/Ski OR 300 M Bike
3 Shoulder to Overhead (ascending weights)
:10s Chin over bar hold

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Workout: For Time

500 Meter Row/Ski OR 1200 M Bike

-into-

5 Rounds

5 Shoulder to Overhead (115/85)
3 Strict Pull Ups

-THEN-

350 Meter Row/Ski OR 900 M Bike

-into-

4 Rounds

5 Shoulder to Overhead (135/95)
3 Strict Pull Ups

-THEN-

250 Meter Row/Ski OR 600 M Bike

-into-

3 Rounds

5 Shoulder to Overhead (155/105)
3 Strict Pull Ups

*CRx: (135/95) / (155/105) / (185/115)

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Cardio Option: For Time

500 Meter Row/Ski OR 1200 M Bike

-into-

5 Rounds

5 DB Shoulder to Overhead (50×2/35×2)
3 Strict Pull Ups

-THEN-

350 Meter Row/Ski OR 900 M Bike

-into-

4 Rounds

5 DB Shoulder to Overhead (50×2/35×2)
3 Strict Pull Ups

-THEN-

250 Meter Row/Ski OR 600 M Bike

-into-

3 Rounds

5 DB Shoulder to Overhead (50×2/35×2)
3 Strict Pull Ups

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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