WOD: Sunday, September 16th, 2018

Posted September 15, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of movement
Alternate between :15s of high knees and butt kicks
Sumo Inchworm Push ups – 5-4-3-2-1 Reps

Pre-Game: 4 Rounds

Run the stairs
5 American KB Swings (ascending weights)
:20s Plank on Hands

Workout: For Time

Buy In: 1,000 meter Row OR Calorie Bike/Runner (60/50)

-THEN-

4 Rounds

300 Meter Run
20 Ab-Mat sit ups
10 American KB Swings (24k/16k)

-THEN-

Buy Out: 1,000 meter Row OR Calorie Bike/Runner (60/50)

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Sunday, October 11th, 2026

Group Dynamic Warmup:

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
PVC Lat/Shoulder Stretch – :30s per side x3

—————————————————————————————————-

Pre-Game: 3 Rounds

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

——————————————————————————————————–

Workout: For Time

1000 M Row/Ski OR 2400 M Bike
21 Shoulder to Overhead (115/75)
9 Strict Handstand Push Ups

-THEN-

750 M Row/Ski OR 1800 M Bike
15 Shoulder to Overhead (115/75)
7 Strict Handstand Push Ups

-THEN-

500 M Row/Ski OR 1200 M Bike
9 Shoulder to Overhead (115/75)
5 Strict Handstand Push Ups

*Strict Handstand Push Up Scaling Options:

Scale Reps or distance with ab-mats (NO KIPPING)
Plyo Box HSPU (Same Reps as Rx)
Hand Release Push Ups (15 – 12 – 9 Reps)

——————————————————————————————————–

Cardio Option: For Time

1000 M Row/Ski OR 2400 M Bike
21 DB Shoulder to Overhead (50×2/35×2)
9 Strict Handstand Push Ups

-THEN-

750 M Row/Ski OR 1800 M Bike
15 DB Shoulder to Overhead (50×2/35×2)
7 Strict Handstand Push Ups

-THEN-

500 M Row/Ski OR 1200 M Bike
9 DB Shoulder to Overhead (50×2/35×2)
5 Strict Handstand Push Ups

——————————————————————————————————–

Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

Posted in Workout of the Day | Comments Off