WOD: Tuesday, October 31st, 2017

Posted October 30, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Dynamic

25 Jumping Jacks
15 Seconds – High Knees
15 Seconds – Butt Kicks
15 Slow PVC Pass throughs

Strength: Push Press

5 Sets of 3

95% of your 1-Rep Max Strict Press

Workout: 5 Rounds

300M Run
11 Atomic Sit-ups (25/15)
7 Power Cleans (175/110)

Skill: Death in 30 Second Increments

5 Toes to Bar

Every 30 Seconds until you can’t

Core: 4 Rounds

15 Long Sit-ups
30 Russian Twists

WOD: Tuesday, April 23rd, 2024 (Burpee Day 85)

Warm-up: Group Dynamic

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Hang Power Cleans (ascending weights)
3 Strict Pull Ups

*Toss in some jump rope practice (SU/Crossovers/DU)

——————————————————————————————————–

Workout: For Time

2 Rounds

100 Single Unders
10 Pull Ups
5 Hang Power Cleans (155/105)

-Then-

500 Meter Run

-Into-

2 Rounds

50 Single Under Crossovers
10 Pull Ups
5 Hang Power Cleans (155/105)

-Then-

500 Meter Run

-Into-

2 Rounds

25 Double Unders
10 Pull Ups
5 Hang Power Cleans (155/105)

*Jump Rope Scaling Options:

All Single Unders (100×2 – 75×2 – 50×2)
Single Under/Double Under Mix (100×2, 50 DUx2, 25DUx2)

——————————————————————————————————–

Cardio Option: For Time

2 Rounds

100 Single Unders
10 Pull Ups
10 Russian KB Swings (24K/16K)

-Then-

500 Meter Run

-Into-

2 Rounds

50 Single Under Crossovers
10 Pull Ups
10 Russian KB Swings (24K/16K)

-Then-

500 Meter Run

-Into-

2 Rounds

25 Double Unders
10 Pull Ups
10 Russian KB Swings (24K/16K)

——————————————————————————————————–

Core: 5 Rounds

30 Flutter Kicks
:30s Hollow Hold

Posted in Workout of the Day | Comments Off

Gym Lead Machine