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: Thursday, October 16th, 2025

Group Dynamic Warmup:

PVC Overhead Squat Tabata – 2 Minutes
:20s Bottom of OHS Hold – :10s of PVC OHS
Pigeon Stretch – 1 Minute per side

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Pre-Game: 3 Rounds (10 Min Cap)

200 Meter Run
3 Overhead Squats (ascending weights)
:15s Hanging Knee Raise Hold

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Workout: For Time

3 Rounds

13 Burpees Over Bar
9 Toes to Bar
5 Overhead Squats (105/75)

-Then-

800 Meter Run

-Then-

3 Rounds

5 Overhead Squats (105/75)
9 Toes to Bar
13 Burpees Over Bar

*CRX: 5 Overhead Squats (135/95)

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Cardio Option: For Time

3 Rounds

13 Burpees Over Bar
9 Toes to Bar
5 Atomic Sit Ups (25/15)

-Then-

800 Meter Run

-Then-

3 Rounds

5 Atomic Sit Ups (25/15)
9 Toes to Bar
13 Burpees Over Bar

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Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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