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: Monday, March 16th, 2026 (Burpee Day 49)

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Couch Stretch – 1 Min 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 1RM

*Heavy week before our 1RM retest

*Use a belt, knee sleeves, lifters for extra support

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Workout: For Time

60 Double Unders
15 Overhead Squats (105/65)
500 Meter Row/Ski OR 1200 M Bike

-Then-

45 Double Unders
15 Overhead Squats (105/65)
350 Meter Row/Ski OR 900 M Bike

-Then-

30 Double Unders
15 Overhead Squats (105/65)
250 Meter Row/Ski OR 600 M Bike

*Single Unders: (120 – 90 – 60)

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Cardio Option: For Time

60 Double Unders
15 Atomic Sit Ups (25/15)
500 Meter Row/Ski OR 1200 M Bike

-Then-

45 Double Unders
15 Atomic Sit Ups (25/15)
350 Meter Row/Ski OR 900 M Bike

-Then-

30 Double Unders
15 Atomic Sit Ups (25/15)
250 Meter Row/Ski OR 600 M Bike

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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