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, October 27th, 2026

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Squat Cleans (ascending weights)
:10s Chin over bar hold

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Workout: For Time

400 Meter Run

-into-

1 Round

60 Double Unders
12 Strict Pull Ups
12 Squat Cleans (135/95)

-THEN-

400 Meter Run

-into-

2 Rounds

30 Double Unders
6 Strict Pull Ups
6 Squat Cleans (135/95)

-THEN-

400 Meter Run

-into-

3 Rounds

20 Double Unders
4 Strict Pull Ups
4 Squat Cleans (135/95)

*Rx+: SC (155/105) / *CRx: SC (185/125)

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Cardio Option: For Time

400 Meter Run

-into-

1 Round

60 Double Unders
12 Strict Pull Ups
12 DB Squat Cleans (50×2/35×2)

-THEN-

400 Meter Run

-into-

2 Rounds

30 Double Unders
6 Strict Pull Ups
6 DB Squat Cleans (50×2/35×2)

-THEN-

400 Meter Run

-into-

3 Rounds

20 Double Unders
4 Strict Pull Ups
4 DB Squat Cleans (50×2/35×2)

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Core: 4 Rounds

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

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