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: Tuesday, April 7th, 2026 (Burpee Day 71)

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Ski/Bike
3 Front Squats (ascending weights)
:15s Hollow Hold

*Front Squats come from the ground

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Workout: AMRAP x 20 Minutes

Complete 2 Rounds of:

250 Meter Row/Ski OR 600 M Bike
15 Ab-Mat Sit Ups
5 Front Squats (155/105)

-THEN-

Complete 2 Rounds of:

250 Meter Row/Ski OR 600 M Bike
15 Ab-Mat Sit Ups
15 Wall Balls (20/14)

*Once 4 rounds are complete return back to the top

*CRx: 5 Front Squats (185/115)

*One score: total # of rounds completed + partial reps

250 M Row/ski OR 600 M Bike = 2 Reps

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Cardio Option: AMRAP x 20 Minutes

Complete 2 Rounds of:

250 Meter Row/Ski OR 600 M Bike
15 Ab-Mat Sit Ups
15 DB/KB Goblet Squats (50/35)(24K/16K)

-THEN-

Complete 2 Rounds of:

250 Meter Row/Ski OR 600 M Bike
15 Ab-Mat Sit Ups
15 Wall Balls (20/14)

*Once 4 rounds are complete return back to the top

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Core: 4 Rounds

30 Plate Twists (25/15)
30 Flutter Kicks

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