WOD: Thursday, September 20th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of High knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Power Cleans (ascending weights)
  • :15s Handstand Hold OR Plank on hands

 

Workout: 4 Rounds

  • 300 Meter Run
  • 15 Power Cleans (105/75)
  • 12 Handstand Push ups
  • 9 Toes 2 Bar

CRX: 4 Rounds

  • 300 Meter Run
  • 15 Power Cleans (135/95)
  • 12 Strict Handstand Push ups
  • 9 Toes 2 Bar

*HSPU Modification: 2:1 Push ups (24 Reps)

 

Core: 4 Rounds

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

Today's WOD

WOD: Monday, May 4th, 2026 (Burpee Day 98)

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s Hip Thrusts
  • Couch Stretch – 1 Min per side 

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Strength: Clean/Front Squat Complex (17 Minutes) 

4 Sets of:

2 Hang Cleans + 2 Cleans + 2 Front Squats 

  • Sets 1 and 2: Complex done at 75% of 1RM 
  • Sets 3 and 4: Complex done at 80% of 1RM 

*Each set consists of 6 total reps

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Workout: For Time 

  • 300 Meter Run 

-into-

2 Rounds 

  • 12 Box Jump Overs (24”/20”) 
  • 12 Thrusters (95/65) 

-Rest 1 Minute-

  • 300 Meter Run 

-into-

2 Rounds 

  • 10 Box Jump Overs (24”/20”) 
  • 10 Thrusters (95/65) 

-Rest 1 Minute-

  • 300 Meter Run 

-into-

2 Rounds 

  • 8 Box Jump Overs (24”/20”) 
  • 8 Thrusters (95/65) 

——————————————————————————————————–

Cardio Option: For Time 

  • 300 Meter Run 

-into-

2 Rounds 

  • 12 Box Jump Overs (24”/20”) 
  • 12 DB Thrusters (50×2/35×2)

-Rest 1 Minute-

  • 300 Meter Run 

-into-

2 Rounds 

  • 10 Box Jump Overs (24”/20”) 
  • 10 DB Thrusters (50×2/35×2)

-Rest 1 Minute-

  • 300 Meter Run 

-into-

2 Rounds 

  • 8 Box Jump Overs (24”/20”) 
  • 8 DB Thrusters (50×2/35×2)

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)
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