WOD: Thursday, September 20th, 2018

Posted September 19, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of Movement
:20s of High knees, butt kicks, lateral hops
Pigeon Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the Stairs
3 Power Cleans (ascending weights)
:15s Handstand Hold OR Plank on hands

Workout: 4 Rounds

300 Meter Run
15 Power Cleans (105/75)
12 Handstand Push ups
9 Toes 2 Bar

CRX: 4 Rounds

300 Meter Run
15 Power Cleans (135/95)
12 Strict Handstand Push ups
9 Toes 2 Bar

*HSPU Modification: 2:1 Push ups (24 Reps)

Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the Ceilings

WOD: Wednesday, March 11th, 2026 (Burpee Day 44)

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Pigeon Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

200 Meter Run
3 Hang Squat Cleans (ascending weights)
3 QUALITY Wall Balls (at workout weight)

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Workout: Every 5 Min x 4 Rounds (2 Min Rest b/w RD 2 and 3)

Rounds 1 and 4:

300 Meter Run
7 Hang Squat Cleans (155/105)

-in remaining time complete:

Max Wall Balls (20/14)

Rounds 2 and 3:

300 Meter Run
7 Hang Squat Cleans (155/105)

-in remaining time complete:

Max Box Jump Overs (24”/20”)

*CRX: 5 Hang Squat Cleans (185/115)

*Two Scores:

Total # of max WBs completed
Total # of max BJOs completed

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Cardio Option: Every 5 Min x 4 Rounds (2 Min Rest b/w RD 2 and 3)

Rounds 1 and 4:

300 Meter Run
12 Atomic Sit Ups (25/15)

-in remaining time complete:

Max Wall Balls (20/14)

Rounds 2 and 3:

300 Meter Run
12 Atomic Sit Ups (25/15)

-in remaining time complete:

Max Box Jump Overs (24”/20”)

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
30 DB Side Bends (50/35)

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