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: Saturday, November 14th, 2026

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Plank on hands – :10s of Hip Thrusts
Couch Stretch – 1 Min per side

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Pre-Game: 4 Rounds

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

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Workout: For Time

500 Meter Run
30 Ab-Mat Sit Ups
15 Burpees to a target
10 Hang Squat Cleans (115/85)

-THEN-

500 Meter Run
30 Ab-Mat Sit Ups
10 Burpees to a target
10 Hang Squat Cleans (135/95)

-THEN-

500 Meter Run
30 Ab-Mat Sit Ups
5 Burpees to a target
10 Hang Squat Cleans (155/105)

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

*Burpee to target standard is a 2 hand touch

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Cardio Option: For Time

500 Meter Run
30 Ab-Mat Sit Ups
15 Burpees to a target
10 DB Hang Squat Cleans (50×2/35×2)

-THEN-

500 Meter Run
30 Ab-Mat Sit Ups
10 Burpees to a target
10 DB Hang Squat Cleans (50×2/35×2)

-THEN-

500 Meter Run
30 Ab-Mat Sit Ups
5 Burpees to a target
10 DB Hang Squat Cleans (50×2/35×2)

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Accessory Work: Barbell Bicep Curls

4 Sets x 10 Reps

*increase the weight per set

*try to keep all sets of 10 unbroken

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Core: 4 Rounds

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

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