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, February 3rd, 2026 (Burpee Day 8)

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Plate Squat Hold – :10s of Plate Squats
Banded Lat/Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

125 M Row/Ski OR 300 M Bike
3 Squat Cleans (ascending weights)
:10s Chin over Bar Hold

*After round 2 sub in 1 Rope climb for the hold

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Workout: For Time

1 Round

500 M Row/Ski OR 1200 M Bike
8 Squat Cleans (155/105)
4 Rope Climbs

-Then-

2 Rounds

250 M Row/Ski OR 600 M Bike
4 Squat Cleans (155/105)
2 Rope Climbs

-Then-

4 Rounds

125 M Row/Ski OR 300 M Bike
2 Squat Cleans (155/105)
1 Rope Climb

*CRX: (185/125) (Same Reps as RX)

*Rope Climb Scaling Options:

Scale reps or distance on rope
Rope Ascents (8 – 4 – 2)
Strict Pull Ups (12 – 6 – 3)

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Cardio Option: For Time

1 Round

500 M Row/Ski OR 1200 M Bike
16 Med-Ball Squat Cleans (20/14)
4 Rope Climbs

-Then-

2 Rounds

250 M Row/Ski OR 600 M Bike
8 Med-Ball Squat Cleans (20/14)
2 Rope Climbs

-Then-

4 Rounds

125 M Row/Ski OR 300 M Bike
4 Med-Ball Squat Cleans (20/14)
1 Rope Climb

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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