WOD: Friday, September 14th, 2018

Posted September 13, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Lateral Hop Tabata- 2 Minutes
Frog Stretch – 1:30 Hold

Strength: Pause Front Squat (12-15 Minutes)

Build to a one rep max pause front squat

*Hold the bottom position for 3 seconds

Workout: AMRAP x 18 Minutes

36 Double Unders
12 Shoulder To Overhead (85/60)
3 Rope Climbs

*Rope Climb Modification = 2:1 Rope Ascents (6 reps)

Cardio Option: AMRAP x 18 Minutes

300 Meter Run
15 GHD Sit ups
30 Double Unders
15 Jump Squats

Core: 5 Rounds

15 GHD Sit-Ups
15 GHD Back Extensions

WOD: Sunday, September 20th, 2026

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, up-downs, plank on hands
Seated Hamstring Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Ski/Bike
3 Deadlifts + 3 Power Cleans (ascending weights)
15 Double Unders OR 30 Singles

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Workout: AMRAP x 20 Minutes

Complete 2 Rounds of:

250 M Row/Ski OR 600 M Bike
10 Deadlifts (155/105)
25 Double Unders

-THEN-

Complete 2 Rounds of:

250 M Row/Ski OR 600 M Bike
5 Power Cleans (155/105)
25 Double Unders

*Once 4 rounds are complete start back at the top

*CRx: Barbell (185/125)

*Each round is its own individual round

*One Score: total # of rounds + reps completed

*250 = 2 Reps / 600 = 2 Reps (125 and 300 = 1 Rep)

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Cardio Option: AMRAP x 20 Minutes

Complete 2 Rounds of:

250 M Row/Ski OR 600 M Bike
20 Rage Balls (20/15)
25 Double Unders

-THEN-

Complete 2 Rounds of:

250 M Row/Ski OR 600 M Bike
20 Russian KB Swings (24K/16K)
25 Double Unders

*Once 4 rounds are complete start back at the top

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Core: 4 Rounds

10 Banded Palloff Presses
10 Banded Rotations

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