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, March 25th, 2025 (Burpee Day 57)

Warm-up: Group Dynamic

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 Power Cleans (ascending weights)
:10s Dead Hang from pull up bar

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Workout: For Time

2 Rounds

200 M DB/KB Farmers Carry (50/35)(24K/16K)
9 Power Cleans (115/85)
9 Pull Ups

-into-

2 Rounds

200 M DB/KB Farmers Carry (50/35)(24K/16K)
7 Power Cleans (135/95)
7 Pull Ups

-into-

2 Rounds

200 M DB/KB Farmers Carry (50/35)(24K/16K)
5 Power Cleans (155/105)
5 Pull Ups

-Then-

Buy Out: 400 Meter Run

*RX+: Power Cleans (135/95)(155/105)(185/115)

*CRX: Same weights as RX+ / Bar/Ring MU (5-4-3)

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Cardio Option: For Time

2 Rounds

200 M DB/KB Farmers Carry (50/35)(24K/16K)
18 Rage Balls (20/15)
9 Pull Ups

-into-

2 Rounds

200 M DB/KB Farmers Carry (50/35)(24K/16K)
14 Rage Balls (20/15)
7 Pull Ups

-into-

2 Rounds

200 M DB/KB Farmers Carry (50/35)(24K/16K)
10 Rage Balls (20/15)
5 Pull Ups

-Then-

Buy Out: 400 Meter Run

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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