WOD: Friday, January 5th, 2017

Posted January 4, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Bear Crawl (down and Back)
One legged hops (right leg down, left leg back)
Banded Front rack stretch – 1 Min each side

Strength: Front Squat (12-15 min)

7 sets – 2 Reps @85% of 1 Rep Max

Workout: Open Workout 11.4

AMRAP 10 Minutes

60 Bar Facing Burpees
30 Overhead Squats (115/85)
10 Muscle Ups

*Ring Muscle up sub is x2 Ring or Matador Dips

Cardio Option: 4 Rounds

30 Calorie Bike
20 GHD Sit ups
20 Burpees
10 GHD Sit ups

Core: 5 Rounds

15 GHD Sit ups
15 GHD Back extensions

WOD: Friday, September 13th, 2024

Warm-up: Group Dynamic

2 minutes of movements
:20s Lateral Hops, Air Squats, Up-Downs
Pigeon Stretch – 1 Minute per side

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds

200 Meter Run
2 Squat Cleans

*Can be done as touch n’ go or drop singles

*Start light (around 60%) and build

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Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max Front Squats (95/65)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Cardio Option: Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max KB/DB Goblet Squats (24K/16K)(50/35)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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