WOD: Sunday, June 10th, 2018

Posted June 9, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
Sumo Inchworm Push Ups (5-4-3-2-1)
Banded Hamstring Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the stairs
5 Sumo Deadlift High Pulls (ascending weights)
5 Broad Jumps

Workout: 4 Rounds

30 Hand Release Push ups
20 Sumo Deadlift High Pull (75/55)
10 Box Jumps (30/24)

Skill: Bar Muscle up

Work on developing a big superman to hollow swing or linking multiple reps

Core: 4 Rounds

20 Reach the ceilings
20 Kick the ceilings

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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