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: Wednesday, November 5th, 2025

Group Dynamic Warmup:

Glute Bridge Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Banded Hamstring Stretch – 1 Minute per side

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Strength: Deadlift (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep Scheme:

3-3-2-2-1-1-1-1-1 etc…

*Use a belt for extra core assistance

*Focus on your set up on every single attempt

*Be aggressive and go for the PR!

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Workout: Every 4 Minutes x 4 Rounds

Odd Rounds (1 and 3):

200 Meter Run
12 Wall Balls (20/14)

-in remaining time complete:

Max Alt DB Devils Press (50/35)

Even Rounds (2 and 4):

200 Meter Run
6 Alt DB Devils Press (50/35)

-in remaining time complete:

Max Wall Balls (20/14)

*Two Scores:

Total # of Max DB Devils Press accumulated
Total # of Max Wall Balls accumulated

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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