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, July 30th, 2026

Group Dynamic Warmup:

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

—————————————————————————————————-

Pre-Game: 3 Rounds (10 Min Cap)

250 M Row / 200 M Run / 600 M Bike
3 Power Snatches (ascending weights)
1 Rope Climb OR 3 Strict Pull Ups

——————————————————————————————————–

Workout: For Time

4 Rounds

250 M Row / 200 M Run / 600 M Bike
6 Power Snatches (115/85)
2 Rope Climbs

-THEN-

4 Rounds

250 M Row / 200 M Run / 600 M Bike
12 Alt DB Snatches (50/35)
2 Rope Climbs

*CRx: 6 Power Snatches (135/95)

*Rope Climb Scaling Options:

Scale Reps or distance on rope
Rope Ascents (4 Reps per round)
Strict Pull Ups (4 Reps per round)

——————————————————————————————————–

Cardio Option: For Time

4 Rounds

250 M Row / 200 M Run / 600 M Bike
12 Rage Balls (20/15)
2 Rope Climbs

-THEN-

4 Rounds

250 M Row / 200 M Run / 600 M Bike
12 Alt DB Snatches (50/35)
2 Rope Climbs

——————————————————————————————————–

Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
:20s Unweighted Hanging Knee Raise Hold

Posted in Workout of the Day | Comments Off