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: Saturday, June 13th, 2026

Group Dynamic Warmup:

2 Minutes of movement
:20s of Lateral hops, up-downs, air squats
Pigeon Stretch – 1 min per side

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Pre-Game: 4 Rounds (12 min cap)

Run to the end of the driveway
3 Front Squats (ascending weights)
:10s Chin over Bar Hold

*Front squats come from the floor only

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Workout: For Time

500 Meter Run

-THEN-

20 Front Squats (135/95)
10 Burpee Pull Ups

–into-

15 Front Squats (135/95)
15 Burpee Pull Ups

–into–

10 Front Squats (135/95)
20 Burpee Pull Ups

-THEN-

500 Meter Run

*CRx: Front Squats (155/105)

*Allowed to jump into the pull up or use a kip

*Burpee Pull up Scaling Options:

Use a lower pull up bar (flag)
Banded pull ups (all burpees first all pull ups second)

——————————————————————————————————–

Cardio Option: For Time

500 Meter Run

-THEN-

40 Med-Ball Jump Squats (20/14)
10 Burpee Pull Ups

–into-

30 Med-Ball Jump Squats (20/14)
15 Burpee Pull Ups

–into–

20 Med-Ball Jump Squats (20/14)
20 Burpee Pull Ups

-THEN-

500 Meter Run

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Accessory Work: Bench Press

5 sets x 3 Reps

Build to a tough set of 3 across 5 sets

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Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

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