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: Monday, March 24th, 2025 (Burpee Day 56)

Warm-up: Group Dynamic

Plate Squat Tabata – 2 Minutes
:20s bottom of squat tabata – :10s of plate squats
Pigeon Stretch – 1 Minute per side

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Strength: Back Squat (17 Minutes)

4 Sets x 1 Rep

Sets 1 and 2: 1 Rep each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of RM

*HEAVY WEEK!!

*Use belt, knee sleeves, lifters if you have them

*If you fail at 95% back the weight to 90 and finish there

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Workout: For Time

500 Meter Row/Ski OR 1200 M Bike

-into-

15 – 12 – 9

Weighted Ab-Mat Sit Ups (20/14)
Front Squats (105/75)

-Then-

2 Rounds

250 Meter Row/Ski OR 600 M Bike
18 Weighted Ab-Mat Sit Ups (20/14)
18 Alt DB Lunges (50/35)

*DB must be held in suitcase position

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Cardio Option: For Time

500 Meter Row/Ski OR 1200 M Bike

-into-

15 – 12 – 9

Weighted Ab-Mat Sit Ups (20/14)
DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

2 Rounds

250 Meter Row/Ski OR 600 M Bike
18 Weighted Ab-Mat Sit Ups (20/14)
18 Alt DB Lunges (50/35)

*DB must be held in suitcase position

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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