WOD: Tuesday, September 18th, 2018

Posted September 17, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog- 3 Laps
Toe Touches – 10 SLOW Reps
Banded Hamstring Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the stairs
3 Deadlifts (ascending weights)
:10s Active Hang from pull up bar

Workout: 3 Cycles (2 Rounds per cycle)

Cycle 1: 2 Rounds

48 Double Unders
16 Pull Ups
8 Deadlifts (225/155)

Cycle 2: 2 Rounds

36 Double Unders
12 Pull Ups
6 Deadlifts (275/185)

Cycle 3: 2 Rounds

24 Double Unders
8 Pull ups
4 Deadlifts (315/205)

Endurance: Assault Bike Tabata x2

:20s on, :10s off x 8 sets

*Rest as needed and then repeat

Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

WOD: Thursday, November 20th, 2025

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Samson Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

200 Meter Run
5 Hang Power Snatches (ascending weights)
3 Box Jumps (at workout height)

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Workout: For Time

500 Meter Run

-into-

2 Rounds

11 Box Jumps (24”/20”)
9 Hang Power Snatches (105/75)

-Then-

500 Meter Run

-into-

2 Rounds

9 Box Jump Overs (24”/20”)
7 Hang Power Snatches (105/75)

-Then-

500 Meter Run

-into-

2 Rounds

7 Burpee-Box Jump Overs (24”/20”)
5 Hang Power Snatches (105/75)

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Cardio Option: For Time

500 Meter Run

-into-

2 Rounds

11 Box Jumps (24”/20”)
14 Alt DB Hang Snatches (50/35)

-Then-

500 Meter Run

-into-

2 Rounds

9 Box Jump Overs (24”/20”)
12 Alt DB Hang Snatches (50/35)

-Then-

500 Meter Run

-into-

2 Rounds

7 Burpee-Box Jump Overs (24”/20”)
10 Alt DB Hang Snatches (50/35)

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Core: 4 Rounds

15 V-Ups
:30s Side Plank (per side)

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