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: Tuesday, August 11th, 2026

Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

——————————————————————————————————– 

Workout: For Time 

  • 500 Meter Run 

-into-

9 – 7 – 5 

  • Power Cleans (155/105) 
  • Strict Handstand Push Ups 

-THEN-

  • 500 Meter Run 

-into-

7 – 5 – 3 

  • Power Cleans (155/105) 
  • Strict Handstand Push Ups 

-THEN-

  • 500 Meter Run 

-into-

5 – 3 – 1 

  • Power Cleans (155/105) 
  • Strict Handstand Push Ups 

*CRx: PC (185/125) (Same reps as Rx) 

*Strict Handstand Push Up Scaling Options: 

  • Scale Reps OR Distance with Ab-Mats (NO KIPPING) 
  • Plyo Box HSPU (same reps as Rx) 
  • Hand Release Push Ups (2x Reps) 

——————————————————————————————————–

Cardio Option: For Time 

  • 500 Meter Run 

-into-

18 – 14 – 10 

  • Rage Balls (20/15) 

9 – 7 – 5 

  • Strict Handstand Push Ups 

-THEN-

  • 500 Meter Run 

-into-

14 – 10 – 6 

  • Rage Balls (20/15) 

7 – 5 – 3 

  • Strict Handstand Push Ups 

-THEN-

  • 500 Meter Run 

-into-

10 – 6 – 2

  • Rage Balls (20/15) 

5 – 3 – 1 

  • Strict Handstand Push Ups 

——————————————————————————————————–

Core: 4 Rounds 

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