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: Sunday, May 18th, 2025 (Burpee Day 111)

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Hang Power Cleans (ascending weights)
:15s Hollow Hold

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Workout: Ladder + For Time

Part A: Ladder x 15 Minutes

Buy in: 400 M DB/KB Farmers Carry (24K/16K)(50/35)

-then in remaining time Ladder of:

3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…

Hang Power Cleans (135/95)
Weighted Ab-Mat Sit Ups (20/14)
21 Double Unders (every round)

-Rest 2 Minutes-

Part B- For Time

200 Meter DB/KB Farmers Carry (24K/16K)(50/35)
400 Meter Run

*Two Scores:

Last FULL round completed + partial reps for part A
Time for Part B

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Cardio Option: Ladder + For Time

Part A: Ladder x 15 Minutes

Buy in: 400 M DB/KB Farmers Carry (24K/16K)(50/35)

-then in remaining time Ladder of:

3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…

Russian KB Swings (24K/16K)
Weighted Ab-Mat Sit Ups (20/14)
21 Double Unders (every round)

-Rest 2 Minutes-

Part B- For Time

200 Meter DB/KB Farmers Carry (24K/16K)(50/35)
400 Meter Run

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Core: 4 Rounds

30 Bicycle Crunches
:30s 6-inch Hold

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