WOD: Wednesday, November 15th, 2017

Posted November 14, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group jog (down and back) x2
Bear Crawl (down and back)
Inchworm (down and back)

Enduro-Core: 5 Rounds

30 Double Unders
10 Long Sit-ups
10 Leg Overs

Workout: 5 Rounds

15 Thrusters (95/65)
10 Chest to Bar Pull-ups
5 Bar Facing Burpees

Strength: Hang Power Clean

2-Rep Max

WOD: Friday, October 23rd, 2026

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo inchworm push ups – 5-4-3-2-1 Reps
Pigeon Stretch – 1 Min per side

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Pre-Game: 3 Rounds

(12/9) Calorie Row/Bike/Runner/Ski
6 Alt DB Devils Press (ascending weights)
:15s Hollow Hold

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Workout: 4 intervals (1 Min Stations / :15s Transition)

Station1: Max Weighted Ab-Mat Sit Ups (20/14)
Station2: Max Alt DB Devils Press (50/35)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*4 Total Scores:

ABSU + DP + Cals = Score for that round

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Core: 3 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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