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: Thursday, December 8th, 2022

Warm-up: Group Dynamic

Jump Squat Tabata – 2 Minutes
:20s bottom of squat hold – :10s of jump squats
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
5 Power Snatches (ascending weights)
5 DB Box Step Overs

*Start unweighted on step overs and add weight as you go

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Workout: For Time

Buy In: 400 Meter Med-Ball Run (20/14)

-Then-

4 Rounds

16 2FOR1 Wall Balls (20/14)
8 Power Snatches (115/85)
16 DB Box Step Overs (50/35)

-Then-

Buy Out: 400 Meter Med-Ball Run (20/14)

*2FOR1 Wall Balls: 1 Rep = 1 Med-Ball Squat + 1 Wall Ball

*DB Step Overs: 1 DB – can be placed anywhere except for on your leg

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Cardio Option: For Time

Buy In: 400 Meter Med-Ball Run (20/14)

-Then-

4 Rounds

16 2FOR1 Wall Balls (20/14)
16 Alt DB Snatches (50/35)
16 DB Box Step Overs (50/35)

-Then-

Buy Out: 400 Meter Med-Ball Run (20/14)

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Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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