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: Saturday, October 18th, 2025

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Banded Lat/Samson 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: Chipper – For Time

800 Meter Run

6 Hang Power Cleans (135/95)

36 Weighted Ab-Mat Sit Ups (20/14)

12 Hang Power Cleans (135/95)

72 Double Unders

12 Hang Power Cleans (135/95)

36 Weighted Ab-Mat Sit Ups (20/14)

6 Hang Power Cleans (135/95)

800 Meter Run

*RX+: HPC (155/105) Same Reps

*CRX: HPC (185/115) (4 – 8 – 8 – 4 Reps)

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Cardio Option: Chipper – For Time

800 Meter Run

12 Russian KB Swings (24K/16K)

36 Weighted Ab-Mat Sit Ups (20/14)

24 Russian KB Swings (24K/16K)

72 Double Unders

24 Russian KB Swings (24K/16K)

36 Weighted Ab-Mat Sit Ups (20/14)

12 Russian KB Swings (24K/16K)

800 Meter Run

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Accessory Work: Bench Press

4 Sets x 3 Reps

Sets 1 and 2: 3 Reps each at 80% of 1RM
Sets 3 and 4: 3 Reps each at 85% of 1RM

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Core: 4 Rounds

20 Weighted Reach the Ceilings (25/15)
20 Kick the Ceilings

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