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, October 27th, 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 Squat Cleans (ascending weights)
:10s Chin over bar hold

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Workout: For Time

400 Meter Run

-into-

1 Round

60 Double Unders
12 Strict Pull Ups
12 Squat Cleans (135/95)

-THEN-

400 Meter Run

-into-

2 Rounds

30 Double Unders
6 Strict Pull Ups
6 Squat Cleans (135/95)

-THEN-

400 Meter Run

-into-

3 Rounds

20 Double Unders
4 Strict Pull Ups
4 Squat Cleans (135/95)

*Rx+: SC (155/105) / *CRx: SC (185/125)

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Cardio Option: For Time

400 Meter Run

-into-

1 Round

60 Double Unders
12 Strict Pull Ups
12 DB Squat Cleans (50×2/35×2)

-THEN-

400 Meter Run

-into-

2 Rounds

30 Double Unders
6 Strict Pull Ups
6 DB Squat Cleans (50×2/35×2)

-THEN-

400 Meter Run

-into-

3 Rounds

20 Double Unders
4 Strict Pull Ups
4 DB Squat Cleans (50×2/35×2)

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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