WOD: Monday, November 6th, 2017

Posted November 5, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Pass Throughs – 12 Reps
PVC Overhead Squats (:03 Descent) – 10 Reps
25 Jumping Jacks

Strength: Front Squats (From the Rack)

5 Sets of 5

60% of 1-Rep Max

Workout:

3 – 6 – 9 – 12 – 9 – 6 – 3

Overhead Squats (125/80)

Between Rounds

200 m run
24 Weighted Switches (35/25)

Core: 4 Rounds

15 Plate Rainbows
30 Russian Twists (25/15)

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

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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)

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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)

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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)

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Core: 5 Rounds

30 Flutter Kicks
:30s Hollow Hold

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