WOD: Sunday, November 4th, 2018

Posted November 3, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
PVC Lat Stretch – :30s each direction
Sumo Inchworm Push ups – 5-4-3-2-1 Reps

Pre-Game: 4 Rounds

150 Meter Row OR 100 Meter Runner
3 Hang Power Cleans (ascending weights)
:10s Active Hang from pull up bar

Workout: For Time

21-18-15-12-9-6

Calorie Row/Bike/Runner
Hang Power Cleans (95/65)
Pull ups

Cardio Option: For Time

21-18-15-12-9-6

Calorie Row/Bike/Runner
Hand Release Push ups
Pull ups

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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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