WOD: Wednesday, June 6th, 2018

Posted June 5, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog (down and back) x3
Sumo Inchworm Push Ups (5-4-3-2-1)
Samson Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the stairs
5 Front Squats (ascending weights)
5 Broad Jumps

Workout: For Time

Buy In: Calorie Row/Bike/Runner (35/30)

-Then-

4 Rounds

12 Front Squats (95/65)
10 Burpee Box Jumps (24/20)

-Then-

Buy Out: Calorie Row/Bike/Runner (35/30)

Endurance: Double Under Flight Simulator

5-10-15-20-25-30-25-20-15-10-5 Reps (all reps must be UB)
Or Work on your double unders

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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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