WOD: Sunday, February 18th, 2018 (Burpee Day 15)

Posted February 17, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog (down and back) x2
Frankenstein Walks (down and back)
Duck Walks (down and back)
Samson Stretch -1 Minute Each side

Pre-Game: 4 Rounds

1 Round of STRICT Mini cindy ( 3 STRICT pull ups, 6 push ups, 9 air squats)
5 Thrusters (ascending weights)
9 Ab Mat sit ups

Workout: 15 Minute Ladder

(3,6,9,12,15,18,21,etc)

Thrusters (95/65)
Burpee Pull ups

Skill: Rowing Mechanics

work on evenly distributing the power between the lower body and upper body

Core: 5 Rounds

10 Atomic Sit ups
20 Superman Rocks

WOD: Saturday, September 12th, 2026

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, air squats, squat hold
Pigeon Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Hang Squat Cleans (ascending weights)
:10s Chin over bar hold

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Workout: For Time

4 Rounds

100 Meter Run (BACK DOOR)
4 Chest to Bar Pull Ups
4 Hang Squat Cleans (155/105)

-into-

2 Rounds

200 Meter Run
8 Chest to Bar Pull Ups
8 Hang Squat Cleans (135/95)

-into-

1 Round

400 Meter Run
16 Chest to Bar Pull Ups
16 Hang Squat Cleans (115/85)

*CRx: (185/125) / (155/105) / (135/95)

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Cardio Option: For Time

4 Rounds

100 Meter Run (BACK DOOR)
4 Chest to Bar Pull Ups
4 DB Hang Squat Cleans (50×2/35×2)

-into-

2 Rounds

200 Meter Run
8 Chest to Bar Pull Ups
8 DB Hang Squat Cleans (50×2/35×2)

-into-

1 Round

400 Meter Run
16 Chest to Bar Pull Ups
16 DB Hang Squat Cleans (50×2/35×2)

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Accessory Work: Bench Press (3RM)

4 Sets x 5 Reps

Sets 1 and 2: 5 Reps each at 65% of 3RM
Sets 3 and 4: 5 Reps each at 70% of 3RM

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Core: 4 Rounds

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

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