WOD: Saturday, March 23rd, 2019

Posted March 22, 2019 by Diogo Dias & filed under Workout of the Day.

Pre Game: 3 Rounds (8 Minute Cap)

150 Meter Row OR 100 Meter Runner
3 Thrusters (ascending weights)
3 Strict Pull ups OR 5 Ring Rows

Workout: Open Workout “19.5”

33-27-21-15-9

Thrusters (95/65)
Chest 2 Bar Pull ups

*Time Cap: 20 Minutes

Cardio Option: For Time

66-54-42-30-18

Med Ball Squat Jumps (20/14)

33-27-21-15-9

Chest 2 Bar Pull ups

*Time Cap: 20 Minutes

Strength: Bench Press

5 sets x 5 Reps @55-65% of 1-Rep max

Core: 4 Rounds

20 Kick the Ceilings
:30s 6 Inch Hold

WOD: Sunday, September 6th, 2026

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: 3 Rounds w/ Partner

200 Meter Run (together)
5 Hang Power Cleans (ascending weights)
:10s Plank on hands

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Workout: Partner AMRAP x 18 Minutes

Partner A:

Complete 1 Round

4 Burpees to a target (pull up bar)
6 Hang Power Cleans (135/95)
200 Meter Run

Partner B:

Max Calorie Row/Ski/Bike

*Once Partner A completes 1 round partners will switch

*Two Total Scores:

Rounds + Reps completed in 18 Mins
Calorie completed in 18 Mins

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Cardio Option: Partner AMRAP x 18 Minutes

Partner A:

Complete 1 Round

4 Burpees to a target (pull up bar)
12 Russian KB Swings (24K/16K)
200 Meter Run

Partner B:

Max Calorie Row/Ski/Bike

*Once Partner A completes 1 round partners will switch

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Core: 4 Rounds

30 Plate twists (25/15)
:30s Hollow Hold

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