WOD: Friday, September 21st, 2018

Posted September 20, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
PVC Pass Throughs – 15 Reps
Samson Stretch – 1 Minute per side

Strength: Pause Front Squat (12-15 Minutes)

4 sets x 4 Reps @65%-70% of 1-Rep max

*3 second hold at the bottom of each rep

Workout: For Time

500 Meter Run
50 Weighted Switches (50/35)
25 Thrusters (75/55)

400 Meter Run
40 Weighted Switches (50/35)
20 Thrusters (75/55)

300 Meter Run
30 Weighted Switches (50/35)
15 Thrusters (75/55)

200 Meter Run
20 Weighted Switches (50/35)
10 Thrusters (75/55)

Cardio Option: For Time

21-15-12-9-6-3

Calorie Row/Bike
GHD Sit ups

*B/W Rounds: 300 Meter Run

Core: 5 Rounds

15 GHD Sit ups
15 GHD Back extensions

WOD: Thursday, September 18th, 2025

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Samson Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

200 Meter Run
5 Sumo Deadlift High Pulls (ascending weights)
:15s Hollow Hold

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Workout: For Time

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

6 Sumo Deadlift High Pulls (105/75)
18 Toes to Bar

-Then-

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

7 Sumo Deadlift High Pulls (105/75)
21 V-Ups

-Then-

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

8 Sumo Deadlift High Pulls (105/75)
24 Weighted Ab-Mat Sit Ups (20/14)

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Cardio Option: For Time

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

12 Rage Balls (20/15)
18 Toes to Bar

-Then-

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

15 Rage Balls (20/15)
21 V-Ups

-Then-

300 Meter Med-ball Run (20/14)

-into-

2 Rounds

18 Rage Balls (20/15)
24 Weighted Ab-Mat Sit Ups (20/14)

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Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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