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: Monday, March 24th, 2025 (Burpee Day 56)

Warm-up: Group Dynamic

Plate Squat Tabata – 2 Minutes
:20s bottom of squat tabata – :10s of plate squats
Pigeon Stretch – 1 Minute per side

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Strength: Back Squat (17 Minutes)

4 Sets x 1 Rep

Sets 1 and 2: 1 Rep each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of RM

*HEAVY WEEK!!

*Use belt, knee sleeves, lifters if you have them

*If you fail at 95% back the weight to 90 and finish there

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Workout: For Time

500 Meter Row/Ski OR 1200 M Bike

-into-

15 – 12 – 9

Weighted Ab-Mat Sit Ups (20/14)
Front Squats (105/75)

-Then-

2 Rounds

250 Meter Row/Ski OR 600 M Bike
18 Weighted Ab-Mat Sit Ups (20/14)
18 Alt DB Lunges (50/35)

*DB must be held in suitcase position

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Cardio Option: For Time

500 Meter Row/Ski OR 1200 M Bike

-into-

15 – 12 – 9

Weighted Ab-Mat Sit Ups (20/14)
DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

2 Rounds

250 Meter Row/Ski OR 600 M Bike
18 Weighted Ab-Mat Sit Ups (20/14)
18 Alt DB Lunges (50/35)

*DB must be held in suitcase position

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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