WOD: Tuesday, June 19th, 2018

Posted June 18, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Sumo Inchworm Push ups (5-4-3-2-1)
Couch Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the Stairs
5 Front Squats (ascending weights)
3 Strict Pull ups OR 5 Ring Rows

Workout: 4 Rounds

500 Meter Run
15 Front Squats (115/85)
10 Pull ups

CRX: 4 Rounds

500 Meter Run
10 Front Squats (185/115)
10 Chest 2 Bar Pull ups

Endurance/Skill: Double Unders

Flight Simulator (5-10-15-20-25-30-25-20-15-10-5)
Or work on your Double Unders

Core: 4 Rounds

30 Bicycles
:30s 6-inch Hold

WOD: Wednesday, April 24th, 2024 (Burpee Day 86)

Warm-up: Group Dynamic

Glute Bridge-Hip Thrust Tabata – 2 Minutes
:20s Glute bridge hold – :10s of Hip Thrusts
Banded Hamstring Stretch – 1 Minute per side

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Strength: Deadlift (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep scheme:

5-5-3-3-1-1-1-1-1-….

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Workout: 4 Rounds (1 Min Stations / NO Transition)

Station1: Max Power Snatches (105/75)
Station2: Max Calorie Row OR Bike
Station3: Max DB Box Step Ups (24”/20”)(50/35)
Station4: Rest

*4 Scores – Total accumulated reps for each round

*ONE DB on the step ups – hold however you want except on the thigh

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Cardio Option: 4 Rounds (1 Min Stations / NO Transition)

Station1: Max Alt DB Snatches (50/35)
Station2: Max Calorie Row OR Bike
Station3: Max DB Box Step Ups (24”/20”)(50/35)
Station4: Rest

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
:20s Unweighted Hanging Knee Raise Hold

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