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: Thursday, June 4th, 2026 (Burpee Day 129)

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Pigeon Stretch – 1 min per side

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Pre-Game: 3 Rounds (10 min Cap)

200 Meter Run
3 Front Squats (ascending weights)
3 Box Jumps (at workout height)

*Front Squats come from the floor only

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Workout: For Time

1 Round

400 Meter Med-Ball Run (20/14)
24 Box Jumps (24”/20”)
16 Front Squats (115/85)

-THEN-

2 Rounds

200 Meter Med-Ball Run (20/14)
12 Box Jumps (24”/20”)
8 Front Squats (135/95)

-THEN-

4 Rounds

100 Meter Med-Ball Run (BACK STAIRS)
6 Box Jumps (24”/20”)
4 Front Squats (155/105)

*CRx: (135/95) / (155/105) / (185/125) (Rx Reps)

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Cardio Option: For Time

1 Round

400 Meter Med-Ball Run (20/14)
24 Box Jumps (24”/20”)
24 KB/DB Goblet Squats (24K/16K)(50/35)

-THEN-

2 Rounds

200 Meter Med-Ball Run (20/14)
12 Box Jumps (24”/20”)
12 KB/DB Goblet Squats (24K/16K)(50/35)

-THEN-

4 Rounds

100 Meter Med-Ball Run (BACK STAIRS)
6 Box Jumps (24”/20”)
6 KB/DB Goblet Squats (24K/16K)(50/35)

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Core: 4 Rounds

10 Banded Palloff Presses
10 Banded Rotations

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