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, March 8th, 2026 (Burpee Day 41)

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Hang Power Cleans (ascending weights)
10 Double Unders (20 Singles)

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Workout: For Time

Buy in: 800 Meter Run

-Then-

5 Rounds

24 Double Unders
12 Hand Release Push Ups
6 Hang Power Cleans (135/95)

-Then-

Buy out: 800 Meter Run

*CRX: 6 Hang Power Cleans (185/115)

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Cardio Option: For Time

Buy in: 800 Meter Run

-Then-

5 Rounds

24 Double Unders
12 Hand Release Push Ups
12 Russian KB Swings (24K/16K)

-Then-

Buy out: 800 Meter Run

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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