Workouts posted in advance!

Posted August 24, 2019 by Diogo Dias & filed under Workout of the Day.

Please make sure you are looking at the correct date for the workout of the day. The whole week is posted below. Good luck!

WOD: Thursday, November 13th, 2025

Group Dynamic Warmup:

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)

Run to the end of the driveway
3 Power Cleans (ascending weights)
:10s Chin over bar hold

*If you plan on rope climbing, sub in 1 after round 2

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Workout: For Time

Buy in: 800 Meter Run

-into-

3 Rounds

8 Power Cleans (155/105)
2 Rope Climbs

-Then-

64 Ab-Mat Sit Ups

-into-

3 Rounds

2 Rope Climbs
8 Power Cleans (155/105)

-Then-

Buy out: 800 Meter Run

*RX+: 8 Power Cleans (185/115) OR Legless RC

*CRX: 8 Power Cleans (185/115) AND Legless RC

*Rope Climb Scaling Options:

Scale Reps or Distance on rope
Rope Ascents (4 Reps per round)
Strict Pull Ups (6 Reps per round)

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Cardio Option: For Time

Buy in: 800 Meter Run

-into-

3 Rounds

16 Russian KB Swings (24K/16K)
2 Rope Climbs

-Then-

64 Ab-Mat Sit Ups

-into-

3 Rounds

2 Rope Climbs
16 Russian KB Swings (24K/16K)

-Then-

Buy out: 800 Meter Run

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Core: 4 Rounds

30 Flutter Kicks
30 Scissor Kicks

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