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: Wednesday, July 22nd, 2026

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo inchworm push ups – 5-4-3-2-1 Reps
Banded Hamstring Stretch – 1 Min per side

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Strength: Deadlifts (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each at 85% of 1RM
Sets 3 and 4: 1 Rep each at 90% of 1RM

*Sets can be done as TNG or Drop singles

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Workout: 3 intervals (4 Min ON / 2 Min OFF)

Intv1: AMRAP x 4 Min

(7/5) Calorie Row/Ski/Bike
5 Hang Power Cleans (135/95)
3 Box Jumps (30”/24”)

Intv2: AMRAP x 4 Min

(7/5) Calorie Row/Ski/Bike
4 Hang Power Cleans (135/95)
2 Box Jumps (30”/24”)

Intv3: AMRAP x 4 Min

(7/5) Calorie Row/Ski/Bike
3 Hang Power Cleans (135/95)
1 Box Jump (30”/24”)

*Three Total Scores:

Rounds + Reps for each interval

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Cardio Option: 3 intervals (4 Min ON / 2 Min OFF)

Intv1: AMRAP x 4 Min

(7/5) Calorie Row/Ski/Bike
7 Russian KB Swings (24K/16K)
3 Box Jumps (30”/24”)

Intv2: AMRAP x 4 Min

(7/5) Calorie Row/Ski/Bike
6 Russian KB Swings (24K/16K)
2 Box Jumps (30”/24”)

Intv3: AMRAP x 4 Min

(7/5) Calorie Row/Ski/Bike
5 Russian KB Swings (24K/16K)
1 Box Jump (30”/24”)

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Core: 4 Rounds

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

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