WOD: Saturday, November 18th, 2017

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

Warm-up: Group Dynamic

PVC Pass Throughs – 15 Reps
PVC Overhead Squats – :03 Tempo
Glute Bridges – 10 Reps

Pre-Game: 5 Rounds

15 Double Unders
5 Push-ups
3 Overhead Squats (Ascending Weights)

Workout: 18-Minute AMRAP (For Max Weight)

Run to Millburn Ave
5 Burpee Toes to Bar
3 Overhead Squats (NO RACK)

Max Starting Weight: 95/65

Max Increment: 20

Strength: Overhead Squat

1-Rep Max
Floor or Rack (your choice)

Core: 3 Rounds

25 Rocky Style Sit-ups
50 SLOW Flutter Kicks

WOD: Thursday, December 26th, 2024 (7:15, 8:30, 9:30, 4:45, 5:45 ONLY)

Warm-up: Group Dynamic

Med-Ball Squat Tabata – 2 Minutes
:20s bottom of squat hold – :10s of MB Squats
Pigeon Stretch – 1 Minute per side

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Strength: Clean Complex (17 Minutes)

Sets 1 and 2: 2 Cleans + 1 Hang Clean @80% of 1RM
Sets 3 and 4: 2 Cleans + 1 Hang Clean @85% of 1RM

*Can drop the bar between cleans from the ground

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Workout: AMRAP + For Time

Part A – AMRAP x 12 Minutes

(16/12) Calorie Row OR (12/8) Calorie Bike
12 Wall Balls (20/14)
4 DB Hang Clean and Jerks (50/35) *2 per side

-Rest 2 Minutes-

Part B – For Time

500 Meter Row OR 1200 Meter Bike

*Two Scores:

Total rounds + reps for Part A
Time for Part B

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (25/15)
30 DB Side Bends (50/35)

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