WOD: Thursday, September 13th, 2018

Posted September 12, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
High Knees – 1 Lap
Butt Kicks – 1 Lap
Frankenstein Kicks – 1 Lap
Couch Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the Stairs
3 Back Rack Lunges (ascending weights) *each leg
5 KB Goblet Squats (16k/12k)

Workout: 3 Rounds

30 Alternating Back Rack Lunges (95/65)
30 Bar Over Burpees
30 Wall Balls (20/14)

Core: 4 Rounds

15 Ab-Wheels
30 Muffin Toppers (35/25)

WOD: Saturday, April 25th, 2026 (Burpee Day 89)

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo inchworm push ups – 5-4-3-2-1 Reps
Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Ski/Bike
3 Power Cleans (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

500 Meter Row/Ski OR 1200 M Bike

-into-

11 – 9 – 7

Power Cleans (135/95)
Handstand Push Ups

-THEN-

500 Meter Row/Ski OR 1200 M Bike

-into-

3 Rounds

9 Power Cleans (135/95)
9 Handstand Push Ups

*Rx+: Barbell (185/115) OR Strict Handstand Push Ups

*CRx: Barbell (185/115) AND Strict Handstand Push Ups

*Handstand Push Up Scaling Options:

Scale reps or distance with ab-mats
Plyo box HSPU (same reps as Rx)
Hand Release Push Ups (21-15-9 / 3x 15 Reps)

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Cardio Option: For Time

500 Meter Row/Ski OR 1200 M Bike

-into-

11 – 9 – 7

DB Power Cleans (50×2/35×2)
Handstand Push Ups

-THEN-

500 Meter Row/Ski OR 1200 M Bike

-into-

3 Rounds

9 DB Power Cleans (50×2/35×2)
9 Handstand Push Ups

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Accessory Work: Pause Bench Press

Build to a heavy single

*Pause is :03s at your chest

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Core: 4 Rounds

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

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