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: Tuesday, September 16th, 2025

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Front Squats (ascending weights)
3 Box Jumps (at workout height)

*Front squats come from the ground

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Workout: For Time

500 Meter Run

-into–

15 Front Squats (135/95)
30 Box Jumps (24”/20”)
15 Front Squats (135/95)

-then-

500 Meter Run

-into-

15 Box Jumps (24”/20”)
30 Front Squats (135/95)
15 Box Jumps (24”/20”)

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Cardio Option: For Time

500 Meter Run

-into–

21 Goblet Squats (24K/16K)
30 Box Jumps (24”/20”)
21 Goblet Squats (24K/16K)

-then-

500 Meter Run

-into-

15 Box Jumps (24”/20”)
42 Goblet Squats (24K/16K)
15 Box Jumps (24”/20”)

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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