WOD: Monday, November 6th, 2017

Posted November 5, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

PVC Pass Throughs – 12 Reps
PVC Overhead Squats (:03 Descent) – 10 Reps
25 Jumping Jacks

Strength: Front Squats (From the Rack)

5 Sets of 5

60% of 1-Rep Max

Workout:

3 – 6 – 9 – 12 – 9 – 6 – 3

Overhead Squats (125/80)

Between Rounds

200 m run
24 Weighted Switches (35/25)

Core: 4 Rounds

15 Plate Rainbows
30 Russian Twists (25/15)

WOD: Saturday, December 9th, 2023

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Bird Dogs w/ :03s Pause per rep – 10 Reps (5 per side)
Banded Hamstring Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway (150 M Air Runner)
5 Deadlifts (ascending weights)
:10s Dead Hang from the pull up bar

——————————————————————————————————–

Workout: For Time

Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)

-Then-

4 Rounds

15 Burpees to a Target (pull up bar)
12 Toes to Bar
9 Deadlifts (225/155)

-Then-

Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)

*Two hand touch on the burpees

——————————————————————————————————–

Cardio Option: For Time

Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)

-Then-

4 Rounds

15 Burpees to a Target (pull up bar)
12 Toes to Bar
(15/12) Calorie Row

-Then-

Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)

——————————————————————————————————–

Strength: Bench Press

Establish a heavy single

——————————————————————————————————–

Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

Posted in Workout of the Day | Comments Off

Gym Lead Machine