WOD: Thursday, November 9th, 2017

Posted November 8, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

25 Jumping Jacks
Wrist rotations – 30 Reps
Goblet squat hold – 1 minute

Workout: 10 Rounds

21 Double-Unders
7 Plyo Push-ups (45/25 Plates)
3 Squat Cleans (195/120)

Strength: Pause Back Squats

Work to a Heavy Single w/ a 3 second pause

Core: 6 Rounds

30 Second Hollow Rock Hold
30 Second Plank

WOD: Friday, April 26th, 2024 (Burpee Day 88)

Warm-up: Group Dynamic

Plank – Push Up Tabata – 2 Minutes
:20s Plank on Hands – :10s of SLOW Push Ups
Banded Shoulder Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep scheme:

3-3-2-2-1-1-1-1-1-….

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Workout: AMRAP x 15 Minutes

12 Med-Ball Push Press (20/14)
8 Box Jump Overs (24”/20”)
4 DB Devils Press (50/35) *2 per side

*Every 3 Minutes (NOT including 0:00) complete:

Run to the end of the driveway (150 M Air Runner)

*Score is total # of Rounds + Reps completed in 15 Minutes

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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