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, July 20th, 2025

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: 4 Rounds

250 Meter Row OR 600 Meter Bike
3 Power Snatches (ascending weights)

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Workout: For Time

1 Round

500 Meter Row OR 1200 M Bike
24 Med-Ball Push Press (20/14)
12 Power Snatches (115/85)

-Then-

2 Rounds

250 Meter Row OR 600 M Bike
12 Med-Ball Push Press (20/14)
6 Power Snatches (115/85)

-Then-

4 Rounds

125 Meter Row OR 300 M Bike
6 Med-Ball Push Press (20/14)
3 Power Snatches (115/85)

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Cardio Option: For Time

1 Round

500 Meter Row OR 1200 M Bike
24 Med-Ball Push Press (20/14)
24 Alt DB Snatches (50/35)

-Then-

2 Rounds

250 Meter Row OR 600 M Bike
12 Med-Ball Push Press (20/14)
12 Alt DB Snatches (50/35)

-Then-

4 Rounds

125 Meter Row OR 300 M Bike
6 Med-Ball Push Press (20/14)
6 Alt DB Snatches (50/35)

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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