WOD: Wednesday, January 24th, 2018

Posted January 23, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
Single leg glute bridges – 10 Reps each side
Pigeon Stretch – 1 Min each side

Pre-Game: 4 Rounds (10 minute Cap)

200 Meter Row
8 Deck Squats (25/15)
4 Overhead Squats (Ascending weights)

Workout: 3 Cycles (2 Rounds per cycle/ 1 min rest b/w cycle)

200 Meter Run
15 Toes 2 Bar
*Overhead Squats

Cycle 1= 15 Reps (115/85)

Cycle 2= 10 Reps (135/95)

Cycle 3= 5 Reps (155/105)

Strength: Power Snatch Complex

1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch

Build up to a heavy single in the complex

Core: 5 Rounds

10 Atomic Sit-ups
:30 Hollow Hold

WOD: Friday, April 19th, 2024 (Burpee Day 81)

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

Sets 1 and 2: 2 Reps each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

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Workout: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
12 Alt Front Rack Lunges (95/65)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

12 Alt Front Rack Lunges (95/65)
2 Wall Walks

*Wall Walk Scaling Options:

Scale Reps (1 per round)
Scale Distance
Plyo Box Wall Walks (4 Reps per round)

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Cardio Option: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
16 DB Lunges (50/35)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

16 DB Lunges (50/35)
2 Wall Walks

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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