WOD: Sunday, October 14th, 2018

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

Warm-up: Group Dynamic

Group Jog – 3 Laps
PVC Lat Stretch – :30s each direction (left, right, middle)
Samson Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the Stairs
3 Hang Clean and Jerks (ascending weights)
:10s Hanging Knee Raise Hold

Workout: 4 Rounds

400 Meter Run
10 Hang Clean and Jerks (85/60)
(20/15) Calorie Row OR Bike
10 Toes 2 Bar

Cardio Option: 4 Rounds

400 Meter Run
20 Burpees to a target (pull up bar)
(20/15) Calorie Row OR Bike
10 Toes 2 Bar

Core: 4 Rounds

30 Mountain Climbers
:30s Knee to elbow plank hold (alternate sides each round)

WOD: Thursday, May 2nd, 2024 (Burpee Day 94)

Warm-up: Group Dynamic

Group Run – 200 Meters
PVC Pass Through – 10 SLOW Reps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds

Run to the end of the driveway
5 Hang Power Snatches (ascending weights)
3 Strict Toes to Bar OR 5 SLOW Knee Raises

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Workout: For Time

400 Meter Run

-Into-

2 Rounds

15 Box Jumps (24”/20”)
12 Toes to Bar
9 Hang Power Snatches (95/65)

-Then-

400 Meter Run

-Into-

2 Rounds

12 Box Jumps (24”/20”)
9 Toes to Bar
6 Hang Power Snatches (105/75)

-Then-

400 Meter Run

-Into-

2 Rounds

9 Box Jumps (24”/20”)
6 Toes to Bar
3 Hang Power Snatches (115/85)

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Cardio Option: For Time

400 Meter Run

-Into-

2 Rounds

15 Box Jumps (24”/20”)
12 Toes to Bar
9 DB Hang Snatches (50/35) *per side

-Then-

400 Meter Run

-Into-

2 Rounds

12 Box Jumps (24”/20”)
9 Toes to Bar
6 DB Hang Snatches (50/35) *per side

-Then-

400 Meter Run

-Into-

2 Rounds

9 Box Jumps (24”/20”)
6 Toes to Bar
3 DB Hang Snatches (50/35) *per side

——————————————————————————————————–

Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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