WOD: Wednesday, December 6th, 2017

Posted December 5, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Tabata Goblet Squats – 2 Min
Single Leg glute Bridges – 10 each leg
Double leg glute Bridges – 10 Reps

Strength: Front Squats (10 min)

5 Sets – 3 Reps @75%

Workout: 5 Rounds

30 Wall Balls (20/14)
15 Toes 2 Bar

Core: 4 Rounds

1 Minute Plank
15 V – Ups

WOD: Thursday, March 13th, 2025 (Burpee Day 45)

Warm-up: Group Dynamic

2 Minutes of movement
:20s of Lateral Hops, Air Squats, Squat Hold
Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

250 M Row / 200 M Run / 600 M Bike
5 Front Squats (ascending weights)
5 Slow Knee Raises

*Front Squats come from the ground

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Workout: For Time

3 Rounds

10 Toes to Bar
10 Front Squats (155/105)
30 Double Unders

-Then-

1000 M Row / 800 M Run / 2400 M Bike

-Then-

3 Rounds

15 Weighted Ab-Mat Sit Ups (20/14)
15 DB/KB Goblet Squats (50/35)(24K/16K)
30 Double Unders

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Cardio Option: For Time

3 Rounds

10 Toes to Bar
15 Med-Ball Jump Squats (20/14)
30 Double Unders

-Then-

1000 M Row / 800 M Run / 2400 M Bike

-Then-

3 Rounds

15 Weighted Ab-Mat Sit Ups (20/14)
15 DB/KB Goblet Squats (50/35)(24K/16K)
30 Double Unders

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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