WOD: Saturday, July 14th, 2018

Posted July 13, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of Movement
:20s of Butt Kicks, :20s of High Knees, :20s of PVC lateral hops
Tempo PVC Overhead Squats – 10 SLOW Reps
Frog Stretch – 1:30 Hold

Pre-Game: 4 Rounds

Run the Stairs
5 Overhead Squats (ascending weights)
5 Broad Jumps

Workout: 3 Rounds

400 Meter Run
30 AB-Mat sit ups
20 Overhead Squats (115/80)
10 Box Jumps (30/24)

Strength: Bench Press

5 sets of 5 Reps @moderate-heavy weight

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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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