WOD: Thursday, June 28th, 2018

Posted June 27, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – down and back x3
High Knees – down and back
Butt Kicks – down and back
Frankenstein Walks – down and back
Samson Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Calorie Row/Bike/Runner (9/7)
5 KB Goblet Squats (16k/12k)
3 Back Rack Lunges each leg (ascending weights)

Workout: AMRAP x 20 Minutes

40 Double Unders
20 Wall Balls (20/14)
10 Back Rack Lunges (95/65)

CRX: 15 Wall Balls (30/20)

*Lunges are 1:1 so 5 each leg (10 Total)

Skill: Handstands

Work on push ups, handstand walks, or just getting upside down

Core: 4 Rounds

20 Kick the Ceilings
20 Reach the Ceilings

WOD: Monday, October 14th, 2024

Warm-up: Group Dynamic

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Trusts
Couch Stretch – 1 Minute per side

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Strength: Thruster (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each at 85% of 1RM
Sets 3 and 4: 2 Reps each at 90% of 1RM

*Focus on being explosive out of the squat

*Rest between sets

*Belt, knee sleeves, wrist straps, lifters are all helpful

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Workout: For Time

400 Meter Run
40 Alt DB Box Step Ups (50/35)
40 Weighted Ab-Mat Sit Ups (20/14)

-Then-

300 Meter Run
30 Alt DB Box Step Ups (50/35)
30 Weighted Ab-Mat Sit Ups (20/14)

-Then-

200 Meter Run
20 Alt DB Box Step Ups (50/35)
20 Weighted Ab-Mat Sit Ups (20/14)

*DB can be held in any style

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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