WOD: Tuesday, June 12th, 2018

Posted June 11, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

2 Minutes of Movement
:20s of high knees, butt kicks, and PVC lateral hops
Toe Touches – 10 SLOW Reps
Pigeon Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run The Stairs
5 Deadlifts (Increasing weights)
10 KB Goblet Squats (16k/12k)

Workout: 4 Rounds

20 Wall Balls (20/14)
20 Deadlifts (155/105)

B/W Rounds: 200 Meter Farmers Carry (24k/16k)(50/35)

*Farmers carry can be done with a KB or a DB

Skill: Toes 2 Bar

Working on timing of the movement or linking reps

Core: 4 Rounds

20 Long Sit ups
:30s Superman Hold

WOD: Tuesday, December 3rd, 2024

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Ski/Bike
3 Hang Power Snatches (ascending weights)
1 Wall Walk

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Workout: AMRAP x 20 Minutes

2 Wall Walks
6 Hang Power Snatches (115/85)
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

*CRX: 4 Hang Power Snatch (135/95)

*One score: total # of rounds + reps completed in 20 minutes

*Wall Walk Scaling Options:

Scale Reps or Distance
Plyo Box Wall Walks (4 Reps)

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Cardio Option: AMRAP x 20 Minutes

2 Wall Walks
12 Hang DB Snatches (50/35) * 6 per side
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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