WOD: Tuesday, December 12th, 2017

Posted December 11, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Banded Lat Pulls – 10 Reps each side

Banded Shoulder Dislocates – 10 Reps each

Banded Shoulder Stretch – 1 Minute each side

Pre-Game: 4 Rounds (10 min Cap)

3 Pull ups

6 Push ups

9 Box Jumps (ascending heights)

Workout: 7 Rounds

10 Burpee Box Jumps (30/24)

25 Ft Overhead Walking Lunge (45/25) plate

10 Chest 2 Bar Pull ups

25 Ft Overhead Walking Lunge (45/25) plate

Endurance: Assault bike Sprints

3 sets – :15 max effort sprint

:45 of Rest

Core: 5 Rounds

15 V- Ups

15 Long Sit-ups

WOD: Tuesday, September 10th, 2024

Warm-up: Group Dynamic

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s Push Ups
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

1 Minute Row OR Bike
5 Shoulder to Overhead (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Shoulder to Overhead (135/95)
30 Double Unders

-Then-

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Handstand Push Ups
30 Double Unders

*CRX: 10 S2OH (155/105) / 10 Strict HSPU

*Handstand Push Up Scaling Options:

Plyo Box HSPU (10 Reps)
Med-Ball Push Press (15 Reps)
Hand Release Push Ups (15 Reps)

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Cardio Option: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 DB Push Press (50/35) *10 per side
30 Double Unders

-Then-

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Handstand Push Ups
30 Double Unders

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Core: 4 Rounds

15 V-Ups
30 Flutter Kicks

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