WOD: Monday, September 24th, 2018

Posted September 23, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

KB Goblet Squat Tabata – 2 Minutes
Couch Stretch – 1 Minute per side

Strength: Pause Back Squat (12-15 Minutes)

4 sets x 4 Reps at 75% of 1-Rep Max

*3 second pause at the bottom of each rep

Workout: For Time

3 Rounds

9 Power Cleans (95/65)
9 Burpees over Bar
9 Pull ups

-500 Meter Run-

3 Rounds

7 Power Cleans (115/85)
7 Burpees over Bar
7 Pull ups

-500 Meter Run-

3 Rounds

5 Power Cleans (135/95)
5 Burpees over Bar
5 Pull ups

Core: 4 Rounds

30 Mountain Climbers
:30s Knee to elbow plank hold (alternate sides)

WOD: Tuesday, July 1st, 2025

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
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
3 Power Cleans (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

500 Meter Run

-into-

2 – 4 – 6 – 8 – 10

Handstand Push Ups
Power Cleans (115/85)

-Then-

500 Meter Run

-into-

10 – 8 – 6 – 4 – 2

Power Cleans (115/85)
Handstand Push Ups

*RX+: Barbell Weight (135/95)

*CRX: Barbell Weight (155/105) / Strict Handstand Push Ups

*Handstand Push Up Scaling Options:

Scale Reps OR Distance with ab-mats
Plyo Box HSPU (same reps)
Hand Release Push Ups (Reps x2)
DB Strict Press (same reps but per side)

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Cardio Option: For Time

500 Meter Run

-into-

2 – 4 – 6 – 8 – 10

Handstand Push Ups

4 – 8 – 12 – 16 – 20

Rage Balls (20/15)

-Then-

500 Meter Run

-into-

20 – 16 – 12 – 8 – 4

Rage Balls (20/15)

10 – 8 – 6 – 4 – 2

Handstand Push Ups

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Core: 4 Rounds

30 Flutter Kicks
:30s 6-inch hold

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