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: Sunday, August 14th, 2022

Warm-up: Group Dynamic

Plank – Push Up Tabata – 2 Minutes
:20s plank on hands – :10s of SLOW push ups
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

100 Meter Run
3 Hang Power Snatches (ascending weights)
5 Jump Squats

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Workout: AMRAP x 21 Minutes

Buy In: Run the Loop

-Then in remaining time AMRAP of:

3 Hang Power Snatches (105/75)
6 Burpee-Box Jumps (24”/20”)
(9/6) Calorie Row OR Bike

*Score is total # of rounds + reps completed in remaining time

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Cardio Option: AMRAP x 21 Minutes

Buy In: Run the Loop

-Then in remaining time AMRAP of:

6 DB Hang Snatches (50/35)
6 Burpee-Box Jumps (24”/20”)
(9/6) Calorie Row OR Bike

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
30 DB Side Bends (50/35)

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