WOD: Tuesday, June 5th, 2018

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

Warm-up: Group Dynamic

Jumping Jacks – 25 Reps
Banded lat Pull downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Shoulder Stretch – 1 Minute Per side

Pre-Game: 4 Rounds (12 Minute Cap)

Calorie Row/Bike/Run (9/7)
5 Shoulder to Overhead (ascending weights)
3 Strict Pull ups OR 5 Ring Rows

Workout: AMRAP 18 Minutes

40 Switches
20 Shoulder 2 Overhead (115/85)
10 Pull ups

CRX: AMRAP 18 Minutes

40 Switches
20 Shoulder 2 Overhead (135/95)
10 Chest 2 Bar Pull ups

Skill: Handstand work

Kicking up onto the wall, handstand push ups, or handstand walks

Core: 5 Rounds

15 V-Ups
:30s Plank (on hands)

WOD: Friday, May 3rd, 2024 (Burpee Day 95)

Warm-up: Group Dynamic

Bird Dog Tabata – 2 Minutes
:20s Bird Dog Hold – :10s of Active Bird dogs
Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

100 Meter Run (back stairs)
5 Deadlifts (ascending weights)
:10s Chin over bar OR Ring Row Hold

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Workout: AMRAP x 18 Minutes

6 Deadlifts (225/155)
30 Double Unders
2 Rope Climbs

*Every 6 Minutes (INCLUDING 0:00) complete:

300 Meter Run

*Score is total # of Rounds + Reps completed in 18 Min

*Rope Climb Scaling Options:

Scale Reps (1 per round)
Scale Distance
Rope Ascents (4 reps)
Strict Pull Ups (6 Reps)

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Cardio Option: AMRAP x 18 Minutes

12 Rage Balls (20/15)
30 Double Unders
2 Rope Climbs

*Every 6 Minutes (INCLUDING 0:00) complete:

300 Meter Run

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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