WOD: Sunday, September 16th, 2018

Posted September 15, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of movement
Alternate between :15s of high knees and butt kicks
Sumo Inchworm Push ups – 5-4-3-2-1 Reps

Pre-Game: 4 Rounds

Run the stairs
5 American KB Swings (ascending weights)
:20s Plank on Hands

Workout: For Time

Buy In: 1,000 meter Row OR Calorie Bike/Runner (60/50)

-THEN-

4 Rounds

300 Meter Run
20 Ab-Mat sit ups
10 American KB Swings (24k/16k)

-THEN-

Buy Out: 1,000 meter Row OR Calorie Bike/Runner (60/50)

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Thursday, July 23rd, 2026

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

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Overhead Squats (ascending weights)
3 Strict Pull Ups

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Workout: For Time

400 Meter Run

-into-

1 Round

18 Weighted Ab-Mat Sit Ups (20/14)
18 Overhead Squats (105/65)
18 Pull Ups

-THEN-

400 Meter Run

-into-

2 Rounds

9 Weighted Ab-Mat Sit Ups (20/14)
9 Overhead Squats (105/65)
9 Pull Ups

-THEN-

400 Meter Run

-into-

3 Rounds

6 Weighted Ab-Mat Sit Ups (20/14)
6 Overhead Squats (105/65)
6 Pull Ups

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Cardio Option: For Time

400 Meter Run

-into-

1 Round

18 Weighted Ab-Mat Sit Ups (20/14)
24 DB Goblet Squats (50/35)
18 Pull Ups

-THEN-

400 Meter Run

-into-

2 Rounds

9 Weighted Ab-Mat Sit Ups (20/14)
12 DB Goblet Squats (50/35)
9 Pull Ups

-THEN-

400 Meter Run

-into-

3 Rounds

6 Weighted Ab-Mat Sit Ups (20/14)
8 DB Goblet Squats (50/35)
6 Pull Ups

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Core: 4 Rounds

30 Flutter Kicks
30 Scissor Kicks

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