WOD: Sunday, November 5th, 2017

Posted November 4, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

High Knees (down and back)
Butt Kicks (down and back)
Lunges (down and back)
Toe Walks (down and back)

Workout: Partner Workout

14 Rounds (Alternating Exercises)*

7 Ground to Overhead (85/60)
7 Box Jumps (24/20)
7 Burpees

Followed by:

100 Wallballs (20/14)

Then:

100 Pull-ups

* Partner 1 G2OH, Partner 2 Box Jumps, Partner 1 Burpees = Round 1

Partner 2 G2OH, Partner 1 Box Jumps, Partner 2 Burpees = Round 2

Strength: Yoke

Work to a Heavy Unbroken Walk (8-10M)

Core: 2 Rounds

40 AbMat Sit-ups
80 Second 6” Leg Raise

WOD: Monday, January 20th, 2025

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Pigeon Stretch – 1 Minute per side

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Strength: Make Up Day (17 Minutes)

Establish a new 1 Rep Max

*Pick one of the 3 movements from our strength cycle

*When in doubt, pick the squat 🙂

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Workout: Every 3 Minutes x 6 Rounds

Rounds 1 and 4:

(21/15) Calorie Row OR (15/12) Cal Bike

-in remaining time complete:

Max Wall Balls (20/14)

Rounds 2 and 5:

(21/15) Calorie Row OR (15/12) Cal Bike

-in remaining time complete:

Max Box Jump Overs (24”/20”)

Rounds 3 and 6:

(21/15) Calorie Row OR (15/12) Cal Bike

-in remaining time complete:

Max Alt DB Devils Press (50/35)

*CRX: Devils Press (70/50)

*3 Total Scores:

1st score- BOTH rounds of max wall balls added together
2nd score- BOTH rounds of max BJO added together
3rd score- BOTH rounds of max DP added together

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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