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, March 10th, 2026 (Burpee Day 43)

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Power Snatches (ascending weights)
1 Wall Walk

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Workout: For Time

500 Meter Med-Ball Run (20/14)

-into-

2 Rounds

3 Wall Walks
9 Power Snatches (135/85)

-Then-

500 Meter Med-Ball Run (20/14)

-into-

2 Rounds

2 Wall Walks
6 Power Snatches (135/85)

-Then-

500 Meter Med-Ball Run (20/14)

-into-

2 Rounds

1 Wall Walk
3 Power Snatches (135/85)

*Wall Walk Scaling Options:

Scale Reps OR Distance
Plyo Box Wall Walks (6-4-2 Reps)
High Plank Plate Step Ups (45) (18-12-6 Reps)

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Cardio Option: For Time

500 Meter Med-Ball Run (20/14)

-into-

2 Rounds

3 Wall Walks
18 Alt DB Snatches (50/35)

-Then-

500 Meter Med-Ball Run (20/14)

-into-

2 Rounds

2 Wall Walks
12 Alt DB Snatches (50/35)

-Then-

500 Meter Med-Ball Run (20/14)

-into-

2 Rounds

1 Wall Walk
6 Alt DB Snatches (50/35)

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Core: 4 Rounds

30 Flutter Kicks
30 Scissor Kicks

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