WOD: Friday, November 17th, 2017

Posted November 16, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Banded Shoulder dislocates :45 on each arm

Pre-Game: 3 Rounds

20 Second Squat Hold
10 Walking Lunge Steps
20 Second Handstand Hold/Plank
10 Hanging Knee Raises

Workout: 3 Rounds

500M Run
40 Goblet Squats (16K/12K)
30 Alternating DB Snatches(35/25)
20 Handstand Push-ups
10 Strict Chin-ups

Between Rounds: 40 Plate Rainbows (15/10)

Cardio: 5 Rounds

600M Run
18 GHD Sit-ups
15/12 Calorie Bike
12 GHD Sit-ups

Strength: Bench Press

3-Rep Max

Core: 4 Rounds

15 GHD Sit-ups
15 GHD Back Extension

WOD: Tuesday, September 10th, 2024

Warm-up: Group Dynamic

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s Push Ups
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

1 Minute Row OR Bike
5 Shoulder to Overhead (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Shoulder to Overhead (135/95)
30 Double Unders

-Then-

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Handstand Push Ups
30 Double Unders

*CRX: 10 S2OH (155/105) / 10 Strict HSPU

*Handstand Push Up Scaling Options:

Plyo Box HSPU (10 Reps)
Med-Ball Push Press (15 Reps)
Hand Release Push Ups (15 Reps)

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Cardio Option: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 DB Push Press (50/35) *10 per side
30 Double Unders

-Then-

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Handstand Push Ups
30 Double Unders

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Core: 4 Rounds

15 V-Ups
30 Flutter Kicks

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