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, March 7th, 2026 (Burpee Day 40)

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

——————————————————————————————————-

Pre-Game: 3 Rounds (10 Min Cap)

(9/6) Calorie Row/Ski/Bike/Runner
6 Alt DB Overhead Lunges (at workout weight)
6 Alt DB Snatches (at workout weight)
3 Strict Pull Ups

——————————————————————————————————–

Workout: Open Workout “26.2”

For Time – 15 Minute Time Cap

80 ft Dumbbell Overhead Walking Lunge (50/35)
20 Alternating DB Snatches (50/35)
20 Pull Ups

-Then-

80 ft Dumbbell Overhead Walking Lunge (50/35)
20 Alternating DB Snatches (50/35)
20 Chest to Bar Pull Ups

-Then-

80 ft Dumbbell Overhead Walking Lunge (50/35)
20 Alternating DB Snatches (50/35)
20 Ring Muscle Ups

*Masters 55+: DB weights (35/20) / Same Gymnastics

*Scaled: DB (35/25) / Jumping Pull ups – Regular Pull Ups – C2B

——————————————————————————————————–

Core: 4 Rounds

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

Posted in Workout of the Day | Comments Off

Gym Lead Machine