WOD: Tuesday, September 25th, 2018

Posted September 24, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Tempo Overhead Squats – 10 SLOW Reps
Pigeon Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the stairs
3 Overhead Squats (ascending weights)
:15s Handstand Hold OR Plank on Hands

Workout: For Time

Buy In: 1,000 Meter Row OR Calorie Bike/Runner (60/40)

-Then-

4 Rounds

36 Double Unders
18 Overhead Squats (75/55)
9 Handstand Push ups

-Then-

Buy Out: 1,000 Meter Row OR Calorie Bike/Runner (60/40)

*Handstand Push up Modification: 2:1 Hand Release Push ups (18 Reps)

Core: 4 Rounds

15 V-Ups
30 Russian Twists (25/15)

WOD: Tuesday, November 4th, 2025

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Shoulder to Overhead (ascending weights)
3 Strict Pull Ups

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Workout: For Time

500 Meter Med-Ball Run (20/14)

-into-

11 – 9 – 7

Shoulder to Overhead (135/95)
Chest to Bar Pull Ups

-Then-

500 Meter Med-Ball Run (20/14)

-into-

3 Rounds

9 Shoulder to Overhead (135/95)
9 Chest to Bar Pull Ups

*RX+: S2OH (155/105) OR Bar/Ring MU (6-5-4) / (3x 5 Reps)

*CRX: S2OH (155/105) AND Bar/Ring MU (6-5-4) / (3x 5 Reps)

*Chest to Bar Scaling Options:

Scale Reps
Regular Kipping PU
Banded Chest to Bar Pull Ups

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Cardio Option: For Time

500 Meter Med-Ball Run (20/14)

-into-

22 – 18 – 14

DB Shoulder To Overhead (50/35) *half per side

11 – 9 – 7

Chest to Bar Pull Ups

-Then-

500 Meter Med-Ball Run (20/14)

-into-

3 Rounds

18 DB Shoulder To Overhead (50/35) *9 per side
9 Chest to Bar Pull Ups

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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