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: Friday, September 13th, 2024

Warm-up: Group Dynamic

2 minutes of movements
:20s Lateral Hops, Air Squats, Up-Downs
Pigeon Stretch – 1 Minute per side

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds

200 Meter Run
2 Squat Cleans

*Can be done as touch n’ go or drop singles

*Start light (around 60%) and build

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Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max Front Squats (95/65)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Cardio Option: Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max KB/DB Goblet Squats (24K/16K)(50/35)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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