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: Monday, March 2nd, 2026 (Burpee Day 35)

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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Strength: Back Squat (17 Minutes)

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

*If you need extra core support use a belt

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Workout: For Time

Buy in: 500 Meter Row/Ski OR 1200 M Bike

-Then-

18 – 14 – 10 – 14 – 18

Alternating DB Hang Snatches (50/35)

9 – 7 – 5 – 7 – 9

Strict Handstand Push Ups

-Then-

Buy out: 500 Meter Row/Ski OR 1200 M Bike

*Strict Handstand Push Up Scaling Options:

Scale reps or distance with ab-mats (NO KIPPING)
Plyo Box HSPU (Same Reps as Rx)
High Plank Plate Step Ups (45) (18-14-10-14-18)

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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