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: Saturday, June 13th, 2026

Group Dynamic Warmup:

2 Minutes of movement
:20s of Lateral hops, up-downs, air squats
Pigeon Stretch – 1 min per side

——————————————————————————————————-

Pre-Game: 4 Rounds (12 min cap)

Run to the end of the driveway
3 Front Squats (ascending weights)
:10s Chin over Bar Hold

*Front squats come from the floor only

——————————————————————————————————–

Workout: For Time

500 Meter Run

-THEN-

20 Front Squats (135/95)
10 Burpee Pull Ups

–into-

15 Front Squats (135/95)
15 Burpee Pull Ups

–into–

10 Front Squats (135/95)
20 Burpee Pull Ups

-THEN-

500 Meter Run

*CRx: Front Squats (155/105)

*Allowed to jump into the pull up or use a kip

*Burpee Pull up Scaling Options:

Use a lower pull up bar (flag)
Banded pull ups (all burpees first all pull ups second)

——————————————————————————————————–

Cardio Option: For Time

500 Meter Run

-THEN-

40 Med-Ball Jump Squats (20/14)
10 Burpee Pull Ups

–into-

30 Med-Ball Jump Squats (20/14)
15 Burpee Pull Ups

–into–

20 Med-Ball Jump Squats (20/14)
20 Burpee Pull Ups

-THEN-

500 Meter Run

——————————————————————————————————–

Accessory Work: Bench Press

5 sets x 3 Reps

Build to a tough set of 3 across 5 sets

——————————————————————————————————–

Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

Posted in Workout of the Day | Comments Off