WOD: Monday, November 20th, 2017

Posted November 19, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Banded lateral walks
KB Goblet Squat Hold – 1 min
Hollow Rocks – 20 Reps

Pre-Game: 4 Rounds

3 Back Squats (Ascending Weights)
6 Tuck Jumps
12 Step-ups (24/20)

Workout: 6 Rounds

200M Run
5 Back Squats (255/150) – From the Rack
10 Box Jumps (27/23)

Endurance: Tabata Assault Bike

:20 on, :10 off – 8 Rounds

Core: 4 Rounds

15 Touch the Ceilings
15 Kick the Ceilings

WOD: Thursday, September 28th, 2023

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-Endurance: Every 2:30 x 5 Rounds

200 Meter Run
5 Back Squats (increasing weight per round)

*Start around 60% of 1RM and build

*Last set should be a tough set of 5 but NO failing!

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Workout: Every 3 Minutes x 6 Rounds

200 Meter Run

-in remaining time complete max reps:

Rd1 and 4: Max Box Jump Overs (24”/20”)
Rd2 and 5: Max DB/KB Goblet Squats (50/35)(24K/16K)
Rd3 and 6: Max Weighted Ab-Mat Sit Ups (20/14)

*3 Separate scores:

One score for total BJO, Goblet Squats, and ABSU

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Core: 4 Rounds

10 Banded Pallof Presses
10 Banded Rotations

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