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, December 31st, 2025 (7:15, 8:30, 9:30 ONLY)

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Banded Lat/Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Bike/Runner/Ski
3 Hang Power Cleans (ascending weights)

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Workout: For Time

Buy in: 25 Calorie Row/Bike/Runner/Ski

-Then-

10-9-8-7-6-5-4-3-2-1 Reps of:

Hang Power Cleans (115/85)
DB Box Step Overs (50/35)(24”/20”)

-Then-

Buy out: 26 Calorie Row/Bike/Runner/Ski

*RX+: HPC (135/95) / *CRX: HPC (155/105)

*DB must be held at your side in the suitcase position only

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Cardio Option: For Time

Buy in: 25 Calorie Row/Bike/Runner/Ski

-Then-

20-18-16-14-12-10-8-6-4-2

Russian KB Swings (24K/16K)

10-9-8-7-6-5-4-3-2-1 Reps of:

DB Box Step Overs (50/35)(24”/20”)

-Then-

Buy out: 26 Calorie Row/Bike/Runner/Ski

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Core: 5 Rounds

30 Flutter Kicks
:30s Hollow Hold

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