WOD: Saturday, January 27th, 2018

Posted January 26, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Tabata KB Goblet squats – 2 Minutes
Banded Shoulder Stretch – 1 Min each side
Wall Wrist Stretch – 1 Minute

Pre-Game: 4 Rounds

:20 Handstand Hold / :30 Plank
10 American KB Swings (24k/16k)
5 Power Cleans (ascending Weights)

Workout: 4 Rounds

500 Meter Run
20 Handstand Push ups
5 Power Cleans (185/125)

HSPU Sub = 2x the Pushups

Fitness Version: 4 Rounds

500 Meter Run
15 Handstand Push ups
15 Power cleans (135/95)

HSPU Sub = 2x the Pushups

Skill: Toes 2 Bar

Work on linking toes to bar, hitting a target, developing your swing

Core: 4 Rounds

20 Reach the Ceilings
20 Kick the Ceilings

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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