WOD: Sunday, September 23rd, 2018

Posted September 22, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push ups – 5-4-3-2-1 Reps

Pre-Game: 4 Rounds

150 Meter Row OR 100 Meter Air Runner
3 Sumo Deadlift High Pulls
:15s Wall Sit

Workout: AMRAP x 20 Minutes

400 Meter Run
40 Sumo Deadlift High Pulls (75/55)
40 Ab-Mat sit ups
40 Jump Squats

Skill Work: Double Unders

Work on linking your double unders

Core: 4 Rounds

15 V-Ups
30 Russian Twists (25/15)

WOD: Sunday, March 8th, 2026 (Burpee Day 41)

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Hang Power Cleans (ascending weights)
10 Double Unders (20 Singles)

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Workout: For Time

Buy in: 800 Meter Run

-Then-

5 Rounds

24 Double Unders
12 Hand Release Push Ups
6 Hang Power Cleans (135/95)

-Then-

Buy out: 800 Meter Run

*CRX: 6 Hang Power Cleans (185/115)

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Cardio Option: For Time

Buy in: 800 Meter Run

-Then-

5 Rounds

24 Double Unders
12 Hand Release Push Ups
12 Russian KB Swings (24K/16K)

-Then-

Buy out: 800 Meter Run

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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