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: Sunday, December 3rd, 2023

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Slow Shoulder Taps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds (10 Min Cap)

250 Meter Row OR 500 Meter Bike
3 Power Snatches (ascending weights)
3 Overhead Squats (ascending weights)

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Workout: Ladder + For Time

Part A: Ladder x 14 Minutes

Buy In: 1000 Meter Row OR 2400 Meter Bike

-in remaining time ladder of:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc….

Power Snatches (105/75)
Overhead Squats (105/75)
Burpees Over Bar

-Rest 2 Minutes-

Part B – For Time

250 Meter Row OR 500 Meter Bike
10 Overhead Squats (105/75)
250 Meter Row OR 500 Meter Bike

*Two scores:

Last full round completed + partial reps
Time to complete Part B

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Cardio Option: Ladder + For Time

Part A: Ladder x 14 Minutes

Buy In: 1000 Meter Row OR 2400 Meter Bike

-in remaining time ladder of:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc….

Alt DB Snatches (50/35)
DB Overhead Squats (50/35) *half per side
Burpees Over DB

-Rest 2 Minutes-

Part B – For Time

250 Meter Row OR 500 Meter Bike
10 Alt DB Snatches (50/35)
250 Meter Row OR 500 Meter Bike

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Core: 5 Rounds

10 Turkish Sit Ups (20/15)
10 KB Pull Throughs (16K/12K)

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