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, May 2nd, 2024 (Burpee Day 94)

Warm-up: Group Dynamic

Group Run – 200 Meters
PVC Pass Through – 10 SLOW Reps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds

Run to the end of the driveway
5 Hang Power Snatches (ascending weights)
3 Strict Toes to Bar OR 5 SLOW Knee Raises

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Workout: For Time

400 Meter Run

-Into-

2 Rounds

15 Box Jumps (24”/20”)
12 Toes to Bar
9 Hang Power Snatches (95/65)

-Then-

400 Meter Run

-Into-

2 Rounds

12 Box Jumps (24”/20”)
9 Toes to Bar
6 Hang Power Snatches (105/75)

-Then-

400 Meter Run

-Into-

2 Rounds

9 Box Jumps (24”/20”)
6 Toes to Bar
3 Hang Power Snatches (115/85)

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Cardio Option: For Time

400 Meter Run

-Into-

2 Rounds

15 Box Jumps (24”/20”)
12 Toes to Bar
9 DB Hang Snatches (50/35) *per side

-Then-

400 Meter Run

-Into-

2 Rounds

12 Box Jumps (24”/20”)
9 Toes to Bar
6 DB Hang Snatches (50/35) *per side

-Then-

400 Meter Run

-Into-

2 Rounds

9 Box Jumps (24”/20”)
6 Toes to Bar
3 DB Hang Snatches (50/35) *per side

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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