WOD: Thursday, December 14th, 2017

Posted December 13, 2017 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of Continuous Movement
1 Min of High knees and Butt Kicks (alt every :15)
1 Min of Arm circles Big and Small (alt every :15)

Pre-Game: 4 Rounds

3 Power Cleans (ascending weights)
9 American KB Swings (16k/12k)
21 Double Unders

Workout: AMRAP 15 Minutes

5 Power Cleans (135/85)
10 Push Ups
15 Air Squats

CRX:

3 Power Cleans (205/125)
6 Handstand Push Ups
9 Pistols

Skill: Pull Ups

work on Kipping drills, strict accessory work,etc.

Core: 5 Rounds

1 min Hollow Hold
25 Muffin Toppers

WOD: Friday, January 17th, 2025

Warm-up: Group Dynamic

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep Scheme:

5-5-3-3-1-1-1-1-1-etc..

*Make sure you rest between heavy attempts!

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Workout: Ladder + For Time

Part A – Ladder x 12 Minutes

4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

Calorie Row/Bike/Runner/Ski
DB Hang Snatches (50/35) *half per side
Pull Ups

-Rest 2 Minutes-

Part B – For Time

250 M Row/Ski / 200 M Run / 600 Meter Bike
10 DB Snatches (50/35) *half per side
250 M Row/Ski / 200 M Run / 600 Meter Bike

*CRX: Bar/Ring Muscle Ups (2-3-4-5-6-7-8-9-10-etc..)

*Two Scores:

Last Full Round completed + Partial reps on Part A
Time for Part B

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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Gym Lead Machine