WOD: Thursday, September 20th, 2018

Posted September 19, 2018 by Diogo Dias & filed under Workout of the Day.

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

WOD: Tuesday, September 15th, 2026

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Power Snatches (ascending weights)
1 Rope Climb OR 3 Strict Pull ups

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Workout: For Time

500 Meter Run

-into-

3 Rounds

12 Alt Box Step Ups (24”/20”)
6 Power Snatches (115/75)
2 Rope Climbs

-THEN-

500 Meter Run

-into-

3 Rounds

2 Rope Climbs
6 Power Snatches (115/75)
12 Alt Box Step ups (24”/20”)

*CRx: 6 Power Snatches (155/95)

*Rope Climb Scaling Options:

Scale Reps or distance on the rope
Rope Ascents (4 Reps per round)
Strict pull ups (6 Reps per round)

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Cardio Option: For Time

500 Meter Run

-into-

3 Rounds

12 Alt Box Step Ups (24”/20”)
12 Alt DB Snatches (50/35)
2 Rope Climbs

-THEN-

500 Meter Run

-into-

3 Rounds

2 Rope Climbs
12 Alt DB Snatches (50/35)
12 Alt Box Step ups (24”/20”)

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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