WOD: Sunday, March 3rd, 2019

Posted March 2, 2019 by Diogo Dias & filed under Workout of the Day.

Due to the cancellation of classes on Saturday, March 2nd we will be adding a 3rd class to tomorrows schedule (Sunday, March 3rd). Class schedule is as follows, 8 am – 9am – 10 am ONLY. We will also be running the programming for Saturday (Open Workout 19.2) due to the cancellation.

WOD: Thursday, October 30th, 2025

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, air squats, squat hold
Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

150 Meter Row/Ski OR 300 Meter Bike
3 Hang Squat Cleans (ascending weights)
:15s Hollow Hold

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Workout: For Time

500 Meter Row/Ski OR 1200 Meter Bike
21 Hang Squat Cleans (115/85)
42 Weighted Ab-Mat Sit Ups (20/14)

-Then-

500 Meter Row/Ski OR 1200 Meter Bike
15 Hang Squat Cleans (115/85)
30 Weighted Ab-Mat Sit Ups (20/14)

-Then-

500 Meter Row/Ski OR 1200 Meter Bike
9 Hang Squat Cleans (115/85)
18 Weighted Ab-Mat Sit Ups (20/14)

*CRX: (155/105) (18-12-6 Reps)

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Cardio Option: For Time

500 Meter Row/Ski OR 1200 Meter Bike
20 DB Hang Squat Cleans (50/35) *10 per side
42 Weighted Ab-Mat Sit Ups (20/14)

-Then-

500 Meter Row/Ski OR 1200 Meter Bike
16 DB Hang Squat Cleans (50/35) *8 per side
30 Weighted Ab-Mat Sit Ups (20/14)

-Then-

500 Meter Row/Ski OR 1200 Meter Bike
12 DB Hang Squat Cleans (50/35) *6 per side
18 Weighted Ab-Mat Sit Ups (20/14)

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Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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