WOD: Saturday, November 25th, 2017

Posted November 24, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
Bear Crawl (down and back)
Crab Walk (down and back)

Pre-Game: 6-Minute EMOM

Even: 13/10 Calorie Row
Odd: 6 Burpee Box Jump Overs (24/20)

Workout: 21 Rounds (30-Minute Cap)

7 Ring Push-ups
7 Wallballs (20/14)
7 Overhead Squats (95/65)

Strength: Lunge Complex from the Ground (For Max Weight)

1 Squat Clean +
1 Front Rack Lunge Left +
1 Front Rack Lunge Right +
1 Shoulder to Overhead

Core: 3 Rounds

25 Plate Rainbows(15/10)
40 Russian Twists

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

——————————————————————————————————–

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

——————————————————————————————————–

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)

——————————————————————————————————–

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)

Posted in Workout of the Day | Comments Off

Gym Lead Machine