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: Sunday, November 15th, 2026

Group Dynamic Warmup:

2 Minutes of movement
:20s of high knees, lateral hops, plank on hands
Banded Shoulder Stretch – 1 Min per side

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Pre-Game: 3 Rounds

1 Minute Row/Ski/Bike
5 Shoulder to Overhead (ascending weights)
3 Box Jumps

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Workout: Ladder x 15 Minutes

3, 6, 9, 12, 15, 18, 21, etc…

Box Jumps (24”/20”)
Shoulder to Overhead (135/95)
Calorie Row/Ski/Bike

*One Score: last full round completed + partial reps

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Cardio Option: Ladder x 15 Minutes

3, 6, 9, 12, 15, 18, 21, etc…

Box Jumps (24”/20”)
DB Shoulder to Overhead (50×2/35×2)
Calorie Row/Ski/Bike

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Core: 4 Rounds

10 Banded Palloff Presses
10 Banded Rotations

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