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, June 16th, 2026

Group Dynamic Warmup:

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 min cap)

Run to the end of the driveway
3 Push Presses (ascending weights)
:15s Hanging Knee Raise Hold

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Workout: For Time

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

11 Toes to Bar
11 Push Presses (135/95)

-THEN-

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

9 Toes to Bar
9 Push Presses (135/95)

-THEN-

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

7 Toes to Bar
7 Push Presses (135/95)

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Cardio Option: For Time

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

11 Toes to Bar
22 Med-Ball Push Press (20/14)

-THEN-

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

9 Toes to Bar
18 Med-Ball Push Press (20/14)

-THEN-

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

7 Toes to Bar
14 Med-Ball Push Press (20/14)

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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