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, October 11th, 2026

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds

1 Minute Row/Ski/Bike
5 Shoulder to Overhead (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

1000 M Row/Ski OR 2400 M Bike
21 Shoulder to Overhead (115/75)
9 Strict Handstand Push Ups

-THEN-

750 M Row/Ski OR 1800 M Bike
15 Shoulder to Overhead (115/75)
7 Strict Handstand Push Ups

-THEN-

500 M Row/Ski OR 1200 M Bike
9 Shoulder to Overhead (115/75)
5 Strict Handstand Push Ups

*Strict Handstand Push Up Scaling Options:

Scale Reps or distance with ab-mats (NO KIPPING)
Plyo Box HSPU (Same Reps as Rx)
Hand Release Push Ups (15 – 12 – 9 Reps)

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Cardio Option: For Time

1000 M Row/Ski OR 2400 M Bike
21 DB Shoulder to Overhead (50×2/35×2)
9 Strict Handstand Push Ups

-THEN-

750 M Row/Ski OR 1800 M Bike
15 DB Shoulder to Overhead (50×2/35×2)
7 Strict Handstand Push Ups

-THEN-

500 M Row/Ski OR 1200 M Bike
9 DB Shoulder to Overhead (50×2/35×2)
5 Strict Handstand Push Ups

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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