WOD: SATURDAY, NOVEMBER 4TH, 2017

Posted November 3, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

25 Jumping Jacks
Sumo Inchworms (5-4-3-2-1)
Butterfly Stretch – 1 min

Workout: 6 Rounds – HOTSHOTS 19 (33-Minute Cap)

30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

Cool Down: Elbow Plank Challenge

1 Attempt at Max Unbroken Time

Core: 3 Rounds

20 Rocky Style Sit-ups
40 Perfect Bicycles

WOD: Friday, March 31st, 2023 (Burpee Day 61)

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Strict Press (17 Minutes)

Establish a heavy single

*New Base Building Strength Cycle:

Mondays- Front Squat
Wednesdays- Deadlift
Friday- Strict Press

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Workout: 4 Rounds

300 Meter Run
15 Hang Power Snatches (75/55)
15 Box Jumps (24”/20”)

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Cardio Option: 4 Rounds

300 Meter Run
30 Hang DB Power Snatches (50/35)
15 Box Jumps (24”/20”)

*15 Per side on DBS – alternate whenever you’d like

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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