WOD: Sunday, November 19th, 2017

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

Warm-up: Group Dynamic

High Knees – 25 Reps
Butt Kicks – 25 Reps
Tempo Push ups – (:03 descent) 10 Reps

Pre-Game: 4 Rounds

7 Hand Release Push ups
14 Air Squats
21 Double Unders

Workout: AMRAP Repeats – 2 Min Rest

AMRAP 5 Min
15 Wall Balls (20/14)
10 Switches

Rest 2 Minutes

AMRAP 5 Min
15 Wall Balls (20/14)
10 Front Rack Lunges (95/65)

Rest 2 Minutes

AMRAP 5 Min
15 Wall Balls (20/14)
10 Back Rack Lunges (95/65)

Strength: Yoke Carries

Max weight for 25 Feet sections

Core: 5 Rounds

30 Second Hollow Hold
15 Evil Wheels

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

——————————————————————————————————–

Core: 4 Rounds

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

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