WOD: Wednesday, May 9th, 2018 (Burpee Day 95)

Posted May 8, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
PVC Pass Throughs – 15 Reps
Single leg Glute Bridges w/ hold at top – 10 Reps Per side
Double leg glute bridges – 10 Reps

Strength: Strict Press

5 sets x 2 Reps @85% of 1-Rep Max

Workout: AMRAP 20 Minutes

7 Handstand Push ups
14 Alternating Pistol Squats
21 Hang Power Snatches (75/55)

HSPU Modification= 2 for 1 Hand release push ups

Skill: Handstands

Working on handstand walks, handstand holds, etc.

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Saturday, September 19th, 2026

Group Dynamic Warmup:

PVC Overhead Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of PVC OHS
PVC Lat/Shoulder Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Squat Snatches (ascending weights)
:15s Hollow Hold

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Workout: For Time

500 Meter Run

-into-

15 Squat Snatches (105/65)
30 Box Jump Overs (24”/20”)
45 Ab-Mat Sit Ups

-THEN-

500 Meter Run

-into-

45 Ab-Mat Sit Ups
30 Box Jump Overs (24”/20”)
15 Squat Snatches (105/65)

-THEN-

500 Meter Run

*Rx+: Squat Snatches (115/75)

*CRx: Squat Snatches (135/85)

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Cardio Option: For Time

500 Meter Run

-into-

30 DB/KB Goblet Squats (50/35)(24K/16K)
30 Box Jump Overs (24”/20”)
45 Ab-Mat Sit Ups

-THEN-

500 Meter Run

-into-

45 Ab-Mat Sit Ups
30 Box Jump Overs (24”/20”)
30 DB/KB Goblet Squats (50/35)(24K/16K)

-THEN-

500 Meter Run

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Accessory Work: Bench Press (3RM)

4 Sets

Sets 1 and 2: 5 Reps each at 75% of 3RM
Sets 3 and 4: 3 Reps each at 80% of 3RM

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Core: 4 Rounds

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

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