WOD: Wednesday, November 22nd, 2017

Posted November 21, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks -25 Reps
Sumo Inchworm push ups (5-4-3-2-1)
Russian Babymaker – :45 to :60 hold

Pre-Game: 4 Rounds

10 AbMat Sit-ups
7 Kettlebell Squat Cleans (16K/12K)
3 Deadlifts (Ascending Weights)

Workout: 4 Rounds (3-Minutes Work / 3-Minutes Rest)

360M/320M Row
15 Deadlifts (225/135)
Max Bar Facing Burpees in the Remaining Time*

* Score is Max Bar facing Burpees

Strength: Power Cleans

10 Perfect Power Cleans

Add Weight Each Round (or 2)

Core: 4 Rounds
20 Rocky Style Sit-ups
80 Flutter Kicks

WOD: Thursday, January 23rd, 2025

Warm-up: Group Dynamic

Plate Squat Tabata – 2 Minutes
:20s bottom of squat hold – :10s of Plate Squats
Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

250 Meter Row / 200 M Runner / 600 M Bike
3 Squat Cleans (ascending weights)
:15s Hollow Hold

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Workout: For Time

5 Rounds

18 Ab-Mat Sit Ups
12 DB Box Step Up and Overs (50/35)(24”/20”)
6 Squat Cleans (155/105)

-Then complete-

Buy Out: 1000 Meter Row / 800 M Runner / 2400 M Bike

*CRX: 3 Squat Cleans (205/125)

*DB Must be held in the suitcase position

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Cardio Option: For Time

5 Rounds

18 Ab-Mat Sit Ups
12 DB Box Step Up and Overs (50/35)(24”/20”)
9 Med-Ball Squat Cleans (20/14)

-Then complete-

Buy Out: 1000 Meter Row / 800 M Run / 2400 M Bike

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Core: 4 Rounds

10 Banded Pallof Presses
10 Banded Rotations

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