WOD: Friday, January 5th, 2017

Posted January 4, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Bear Crawl (down and Back)
One legged hops (right leg down, left leg back)
Banded Front rack stretch – 1 Min each side

Strength: Front Squat (12-15 min)

7 sets – 2 Reps @85% of 1 Rep Max

Workout: Open Workout 11.4

AMRAP 10 Minutes

60 Bar Facing Burpees
30 Overhead Squats (115/85)
10 Muscle Ups

*Ring Muscle up sub is x2 Ring or Matador Dips

Cardio Option: 4 Rounds

30 Calorie Bike
20 GHD Sit ups
20 Burpees
10 GHD Sit ups

Core: 5 Rounds

15 GHD Sit ups
15 GHD Back extensions

WOD: Sunday, October 19th, 2025

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds

1 Minute Row/Bike/Runner/Ski
5 Deadlifts (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Runner/Ski

-Rest :30s-

AMRAP x 6 Minutes

4 Strict Handstand Push Ups
6 Deadlifts (205/135)
8 Alternating Box Step Ups (24”/20”)(bodyweight)

-Rest 2 Minutes and Repeat-

*Four Scores Total:

Calories completed for each interval
Rounds + Reps completed for each interval

*Strict Handstand Push Up Scaling Options:

Scale Reps or Distance with ab-mats (NO KIPPING)
Plyo Box HSPU (4 Reps)
Hand Release Push Ups (8 reps)

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Cardio Option: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Runner/Ski

-Rest :30s-

AMRAP x 6 Minutes

4 Strict Handstand Push Ups
8 Rage Balls (20/15)
8 Alternating Box Step Ups (24”/20”)(bodyweight)

-Rest 2 Minutes and Repeat-

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Core: 4 Rounds

10 Turkish Sit Ups (20/15)
10 KB Pull Throughs (16K/12K)

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