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, October 1st, 2023

Warm-up: Group Dynamic

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
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 SLOW Knee Raises OR 5 Strict Toes to Bar

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Workout: For Time

Buy In: 500 Meter Med-ball Run (20/14)

-Then-

16 – 14 – 12 – 10 – 8

Toes to Bar

8 – 7 – 6 – 5 – 4

Hang Power Snatches (115/85)

-Then-

Buy Out: 500 Meter Med-ball Run (20/14)

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Cardio Option: For Time

Buy In: 500 Meter Med-ball Run (20/14)

-Then-

16 – 14 – 12 – 10 – 8

Toes to Bar
DB Hang Snatches (50/35) *half per side

-Then-

Buy Out: 500 Meter Med-ball Run (20/14)

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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