WOD: Wednesday, November 8th, 2017

Posted November 7, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Banded pull aparts – 20 Reps
Sumo Inchworms (5-4-3-2-1)

Pre-Game: 5 min AMRAP

6 Dumbbell Snatches (Ascending Weights)
6 Alternating Pistols
6 American Kettlebell Swings

Workout: 5 Rounds

20 Dumbbell Snatches (50/35)
10 Alternating Pistols (24K/16K Kettlebell)
15 Pull-ups
10 Alternating Pistols (24/16K Kettlebell)

End with:

20 Burpees

Strength: Power Cleans

12 Perfect Singles @ 65% of 1-Rep Max (Any Style)

No Starfish & Catch in the Power Position

Core: 4 Rounds

20 Rocky Style Sit-ups
60 Flutter Kicks

WOD: Monday, October 14th, 2024

Warm-up: Group Dynamic

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Trusts
Couch Stretch – 1 Minute per side

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Strength: Thruster (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each at 85% of 1RM
Sets 3 and 4: 2 Reps each at 90% of 1RM

*Focus on being explosive out of the squat

*Rest between sets

*Belt, knee sleeves, wrist straps, lifters are all helpful

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Workout: For Time

400 Meter Run
40 Alt DB Box Step Ups (50/35)
40 Weighted Ab-Mat Sit Ups (20/14)

-Then-

300 Meter Run
30 Alt DB Box Step Ups (50/35)
30 Weighted Ab-Mat Sit Ups (20/14)

-Then-

200 Meter Run
20 Alt DB Box Step Ups (50/35)
20 Weighted Ab-Mat Sit Ups (20/14)

*DB can be held in any style

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Core: 4 Rounds

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

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