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, April 30th, 2026 (Burpee Day 94)

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo inchworm push ups – 5-4-3-2-1 Reps
Banded Hamstring Stretch – 1 Min per side

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Pre-Game: 3 Rounds (10 Min Cap)

250 Meter Row / 200 M Run / 600 M Bike
5 Deadlifts (ascending weights)
:15s Hollow Hold

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Workout: For Time

1 Round

500 Meter Row / 400 M Run/ 1200 M Bike
36 Weighted Ab-Mat Sit Ups (20/14)
18 Deadlifts (225/155)

-THEN-

2 Rounds

250 Meter Row / 200 M Run / 600 M Bike
18 Weighted Ab-Mat Sit Ups (20/14)
9 Deadlifts (225/155)

-THEN-

4 Rounds

125 Meter Row / 100 M Run / 300 M Bike
9 Weighted Ab-Mat Sit Ups (20/14)
6 Deadlifts (225/155)

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Cardio Option: For Time

1 Round

500 Meter Row / 400 M Run/ 1200 M Bike
36 Weighted Ab-Mat Sit Ups (20/14)
36 Rage Balls (20/15)

-THEN-

2 Rounds

250 Meter Row / 200 M Run/ 600 M Bike
18 Weighted Ab-Mat Sit Ups (20/14)
18 Rage Balls (20/15)

-THEN-

4 Rounds

125 Meter Row / 100 M Run/ 300 M Bike
9 Weighted Ab-Mat Sit Ups (20/14)
9 Rage Balls (20/15)

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
30 DB Side Bends (50/35)

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