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, October 10th, 2026

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s bottom of squat hold – :10s of plate squats
Pigeon Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

200 Meter Run
1 Hang Clean/Front Squat Complex (ascending weights)
:10s Hanging Knee Raise Hold

*HC/FS Complex:

3 Hang Power Cleans + 1 Front Squat = 1 Rep

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Workout: For Time

Buy in: 400 Meter Run

-THEN-

10 Rounds

7 Box Jump Overs (24”/20”)
5 Toes to Bar
1 Hang Clean/Front Squat Complex (135/95)

-THEN-

Buy out: 400 Meter Run

*Rx+: Complex (155/105) / CRx: (185/125)

*HC/FS Complex:

3 Hang Power Cleans + 1 Front Squat = 1 Rep
Must be done UNBROKEN through each complex

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Cardio Option: For Time

Buy in: 400 Meter Run

-THEN-

10 Rounds

7 Box Jump Overs (24”/20”)
5 Toes to Bar
1 DB Hang Clean/Front Squat Complex (50×2/35×2)

-THEN-

Buy out: 400 Meter Run

*HC/FS Complex:

3 DB Hang Power Cleans + 3 DB Front Squats = 1 Rep

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Accessory Work: Bench Press (3RM)

4 Sets

Sets 1 and 2: 1 Rep each at 90% of 3RM
Sets 3 and 4: 1 Rep each at 95% of 3RM

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Core: 4 Rounds

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

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