WOD: Thursday, January 4th, 2017

Posted January 3, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of Continuous Movement
1 Min Alt b/w High knees and butt kicks
1 min Alt b/w arm circles big and small
Frog Stretch – 1 minute

Pre-Game: 3 Rounds (10 min Cap)

12 Calories on Rower/Bike
24 Switches
12 Deck Squats (25/15)

Workout: 6 Rounds

25 Wall Balls (20/14)
50 Double Unders
15 Toes 2 Bar

Skill: Pull ups and Accessory

Work on your kip and/or strict pull up accessory work, negatives, bent over rows, etc.

Core: 5 Rounds

15 Kick The Ceilings
15 Reach the Ceilings

WOD: Monday, October 14th, 2024

Warm-up: Group Dynamic

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Trusts
Couch Stretch – 1 Minute per side

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Strength: Thruster (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each at 85% of 1RM
Sets 3 and 4: 2 Reps each at 90% of 1RM

*Focus on being explosive out of the squat

*Rest between sets

*Belt, knee sleeves, wrist straps, lifters are all helpful

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Workout: For Time

400 Meter Run
40 Alt DB Box Step Ups (50/35)
40 Weighted Ab-Mat Sit Ups (20/14)

-Then-

300 Meter Run
30 Alt DB Box Step Ups (50/35)
30 Weighted Ab-Mat Sit Ups (20/14)

-Then-

200 Meter Run
20 Alt DB Box Step Ups (50/35)
20 Weighted Ab-Mat Sit Ups (20/14)

*DB can be held in any style

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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