WOD: Saturday, December 2nd, 2017

Posted December 1, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

KB Goblet Squat Hold – 1 Minute
Banded pull a-parts
Banded overhead stretch – 1 Min

Strength: 10-12 Minutes

Build to a 1 Rep Max Thruster

Workout: 5 Rounds

3 Thrusters (70-80% of 1 Rep Max Thruster)
6 Bar Muscle Ups (9 Burpee – Pull ups)
21 Ab-Mat Sit ups

Skill: Hand Stand Push ups

Work on kicking up to the wall, negatives, kipping

Core: 5 Rounds

25 Rocky Style Sit ups
15 Evil Wheels

WOD: Tuesday, May 6th, 2025 (Burpee Day 99)

Warm-up: Group Dynamic

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Calorie Row OR Bike
3 Hang Power Snatches (ascending weights)
:15s Hanging Knee Raise Hold

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Workout: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Cal Bike
15 Toes to bar
10 Hang Power Snatches (105/75)

-Then complete:

(60/45) Calorie Row OR (45/30) Cal Bike
45 Ab-Mat Sit Ups
30 Alt Hang DB Snatches (50/35)

*CRX: 10 Hang Power Snatches (135/95)

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Cardio Option: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Cal Bike
15 Toes to bar
15 American KB Swings (24K/16K)

-Then complete:

(60/45) Calorie Row OR (45/30) Cal Bike
45 Ab-Mat Sit Ups
30 Alt Hang DB Snatches (50/35)

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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